CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike or Row 5 Inch Worms + Push Ups 20 Hollow Rocks 20 Mountain Climbers 40 Flutter Kicks 10 Supermans Quality Time Min 16-24 (No Measure) Push Up and Wall Walk Efficiency -Push Ups are such a fundamental movement that athletes still do wrong...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 20 Lateral Barbell Hops 10 Squats (Air Squat, Front Squat, OHS) Get Fit Min 20-34 (Time) For Time 400m Run 30 Box Jump Overs 24/20″ 30 Overhead Squats 135/95 30 Box Jump Overs 400m Run -14 Min Cap This can be...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike or Row then 2 Rounds 10 Air Squats 10 V-Ups 20 Lateral Bar Hops Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 15 Wall Balls 20/14 10 Toes to Bar 5 Hang Squat Cleans 95/65* *Weights increase to 115/75 135/95,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Empty Bar Good Mornings :20 Dead Hang Get Fit Min 20-36 (Time) “Swingin’ Annie” 50/40/30/20/10 reps each of for time: Double-Unders Kettlebell Swings (53#/35#) AbMat Sit-ups -A play off of the classic CrossFit Girl WOD “Annie”. If you cannot do...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 25′ Inch Worms 10 Empty Bar Front Squats Get Fit Min 23-53 (6 Rounds for time) Every 5:00 for 30:00 15 50′ Shuttle Runs (25′ out and back) 15 Burpees 3 Heavy Front Squats* -This is a long mix of...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :40 Bike :20 Jumping Alternating Lunges :30 Rest Get Fit Min 18-43 (Time) For Time 100 DB Lunge Steps 50/35 75/60 Calorie Bike 50 Box Jumps 24/20″ 75/60 Calorie Bike 100 DB Lunge Steps **25 Min Cap** -The DB Lunge Steps can be...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Row or Bike then Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 21-36 (AMRAP – Reps) AMRAP 3...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Air Squats 10 Hollow Rocks 10 Superman 5 Kip Swings + 5 Pull Ups Get Fit Min 20-35 (Time) For Time 600m Run 15 Chest to Bar 30 Wall Balls 20/14 400m Run 12 Chest to Bar 24 Wall Balls 20/14 200m...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 10 Wide Grip RDLs 10 Push Ups 10 Muscle Snatch 8 Burpees 10 Power Snatch 6 Burpees Over the Bar 10 Overhead Squats 4 Burpee Tuck Jumps Get Fit Min 25-35 (Time) For Time 8 Hang Squat Snatch 95/65 8 Burpee Box Jump Overs 24/20″...Read More
