West End CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 ON/ :15 OFF) MIN 1 – Single Unders MIN 2 – MedBall Front Squats MIN 3 – Single Unders MIN 4 – MedBall Push Press MIN 5 – Single Unders MIN 6 – MedBall Thrusters Strength Bench Press (4-4-4-4) 4-4-4-4* Bench […]
West End CrossFit – CrossFit Pausing Front Squat (8 x 2) On the Minute x 8 2 Pausing Front Squats2 Second pause in the bottom of the squat “Battleship” (Time) 5 Rounds For Time: 10 Front Squats (155/105) 20/15 Calorie RowAT HOME VERSION 5 Rounds: 10 Double Dumbbell Thrusters (50’s/35’s) 20 Dumbbell Plank Rows (10 […]
West End CrossFit – CrossFit “Dirt Devil” (Time) On the 4:00 x 5 Rounds: 5 Devil Presses (50’s/35’s) 10 Over-and-Back Hops Over Dumbbell 15 Double Dumbbell Squats (50’s/35’s) 10 Over-and-Back Hops Over Dumbbell 5 Devil Presses (50’s/35’s) Open Athletes Capacity Builder On the 2:00 x 5 Rounds: Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts […]
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