Blog Search

07/14/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

20 Air Squats (use rig and hit perfect positions)

200m run

10 single leg rdl

10 no push up burpees

Duck walk (1 air squat every 2 steps)

Bear crawl

Sideways crabwalk (right)

Inch worms

Sideways crabwalk (left)

Weightlifting

Front Squat (20 mins to find heavy single)

Metcon

Metcon (Time)

20 rounds for time

1 Deadlift 315/225

2 Push Ups

3 Pull Ups

4 Box Jumps 30/24″

20min Timecap

Rx+ – 405/275

Rx – as is

Ad – 225/155, 24/20″

Sd – other