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Recovery / Skill

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CrossFit Spokane – CrossFit

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Warm-up

Jump Rope Complex

2 x 10-15 each

Pass throughs

Band pull aparts

Bottoms Ups Press

Goblet Squat

GHD Sit Up

Jump Rope Complex (Time)

50 Double Foot

50 Single Foot Alternating

50 Single Foot Double Hop Alternating

50 Single Foot Alternating

50 Double Foot

50 DU’s

Weightlifting

Shoulder Press

5,5,5 5,3,1+

40,50,60 75,85,95%

Workout

Metcon (Time)

Running Cindy

4 Rounds

200m Run

3x

5 pull ups

10 push ups

15 squats
RX+) 400m, 5x 5,10,15

RX) 200m, 3x 5,10,15

Lvl1) modified pullups, push ups

Recovery / Skill

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

5 mins. of mobility/foam rolling

100 DUs

then

hurdle drills

Skill Work

Deadlift (5-5-5-3-3-3+)

Workout

Nancy: Metcon (Time)

2 rounds of “Nancy”

400m run

15 OHS 75/45

Karen: Metcon (Time)

1/3 of “Karen”

50 wallballs

RX+ 100

Cindy: Metcon (AMRAP – Rounds and Reps)

5 min. AMRAP of “Cindy”

5 pullups

10 pushups

15 squats

Helen or Jackie

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

400m run/500m row

then

8 mins. of:

8 ring rows

5 in. worm push-ups

8 DB Thrusters

15 SOTTS press

Skill Work

Muscle up practice/progression

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory Work

Strict Pull / Chin Up Ladder (Time)

1-wide chin up

2 -wide pull up

3-chin up

4-pull up

5 -wide chin up

6-wide pull up

7-chin up

8-pull up

Pullup, dip, OHS

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CrossFit Spokane – CrossFit

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Warm-up

Row 200m Arms only 300m Full

2 rounds 15 reps

20 Pass Throughs

10 Med ball clean / Wall ball

10 T2B

20 sec Samson Stretch perside

Weightlifting

Shoulder Press

5,5,5 3,3,3+

40,50,60 70,80,90%

Workout

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 Pullups

10 Bar Dips

15 OHS 95/65
RX+) 95/65, ring dips, C2B

RX) 95,65

Lvl1) 65/45, box dip…

Recovery

Group stretch and cool down

Thruster, Burpee

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CrossFit Spokane – CrossFit

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Warm-up

Foam Roll as a Group

400m Run

6 Min

10-2 each

Pass Throughs

PVC OHS

Back/Hip Ext

Ninja Push Up

Stretch as needed

Weightlifting

Back Squat

5,5,5 3/3/3+

40,50,60 70,80,90%

Workout

Metcon (Time)

3 Rounds

15 Squat Thruster 95/65

12 Burpees

Time Cap 10 min
RX+) 115/85

RX) 95/65

Lvl1) 65/ 45, Modified Burpees or weight

Extra work

Dead Arm Hang (Time)

Hang From A Pull Up Bar for Max Time

Recovery

5 min

200m Walk

Stretch