Shinobi 3min Hand Stand Walks/ Shoulder Taps Back Squat @ 80% 3-3-3-3 EMOTMx 8 Snatch Snatch Pulls 4-4-4-4 30/60 x5 Thrusters Fitness Back Squat @ 80% 3-3-3-3 EMOTMx 8 2x OHS Deadlift 4-4-4-4 30/60 x5 Thrusters
Read MoreShinobi/Fitness Snatch Balance 3-3-3 OHS Heavy 3 DB Row 3x 6-8 Festivus games Prep 15min Cap (Every min do 8 Situps) 50 DB/KB Snatches (Alternating DB) 40 Plate Burpees 30 Air Squats 20 Push Ups 10 Pullups
Read MoreShinobi/Fitness 3min Hand Stand Walks/ Shoulder Taps Press 5×5 ALT Weighted B. Split Squat 3x 6-8 Snatch DL 4-4-4-4 9min AMRAP 10 DB H.Power C&J 5 Burpee Box Overs or Row 500m rest 1 Min Row 1000m or Airbike 6x 45/45
Read More9AM CrossFit Opens 18.4 WOD RX SCALED MASTERS
Read MoreShinobi/Fitness TGU 2-2-2 Back Squats @23×1 4-4-3-2 1/2 Kneeling DB Press ALT S.Arm Bench Pres 3x 6-8 12 Min AMRAP 300m Row 15 KBS 15 Pullups or Row 500m rest 1 Min Row 100m Or 18.4
Read MoreShinobi/Fitness Cossak Lunge 4-4-4 WT Pullup ALT Pendlay Row 8-8-8 Tabata x9 Partner WOD – 10min AMRAP 50 Thrusters/Power Cleans 40 KBS 30 Burpees 20 Box Jumps 10 OHS – each
Read MoreShinobi/Fitness TGU Heavy Single Cossack Lunge 4-4-4 8min Build to Heavy Snatch/ OHS Barbell or Band Hip Thrust 3×6-8 WOD 9x 30/30r row @90% or 6x 30/60 Assault Bike @85% or 9 Min Amrap 10 Front Squat 15 C2B 20 KBS
Read MoreShinobi 3min Hand Stand Walks/ Shoulder Taps DBL KB F. Squat 5-5-5 E90 x6 Clean & Jerk Snatch DL 4-4-4-4 EMOTM x8 Pullups or Muscle Ups 6 Mins x3 7 Press 5 R.Lunges (each) 3 S2O Rest 2mins Fitness 3min Hand Stand Walks/ Shoulder Taps DBL KB F. Squat 5-5-5 Front Rack Lunges 8-7-6-5 RDL […]
Read MoreShinobi/Fitness Bench Press – Heavy 3 Barbell or Band Hip Thrust 3×6-8 KB SIde Steps 3x 6-8 Reps 10 Min AMRAP 30 OHS 15 Burpees 15 KBS 10 Pullups
Read More9AM CrossFit Opens 18.3 WOD RX SCALED MASTERS
Read More