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Tabata

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upRun or Bike or Row 2 rounds 10-15 each Pass Throughs OHS Ring Rows T- push up KBS (Stretch as you go )WorkoutWeightlifting2 Dead Lift, 2 Hang Clean, 2 Front Squat2 Deadlift 2 Hang Clean 2 Front SquatWorkoutTabata (4 movements) (AMRAP - Reps)8 rounds/20 sec…

Sunday

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetconMetcon (Time)In teams of 4, complete the following: 300 Kettlebell Swings (24/16 kg) 250 Push Press (95/65 lbs) 200 Pull-Ups 150 Box Jump-Overs (24″/20″)…

Scotty

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner WU P1: 200m run P2: wall sit (switch) P1: 200m run P2: plank hold (switch) P1: 200m run P2: hanstand hold (switch) mobilityWeightlifting10 min. EMOMOdd: 3 Deadlifts Even: 40 sec. barbell holdFor each set of Deadlifts, add 10-30lbs. focusing on speed and…

Rest Day

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run/500m row Dynamic MobilityMobilityWarm-up (No Measure)OH rib mobilization Ant/Pos Compartment Smash Samson StretchMetconMetcon (Time)100m Run 30 Wallballs 200m Run 60 Burpees 300m Run 120 Walking Lunges (60/leg) 400m Run 80 Air squats *30 min. time cap

Buddy DU’s

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CrossFit Spokane - CrossFitView Public WhiteboardMetcon (Time)4 Rounds For Time: Teams of 2 Round 1: 75 Double Unders/ Overhead Squat (95/65) Round 2: 75 Double Unders/ Push Press (95/65) Round 3: 75 Double Unders/ Sumo Deadlift Highpull (95/65) Round 4: 75 Double Unders/ Front Squat (95/65)Time will be number of…