by rockcanyoncrossfit | Sep 29, 2023 | Uncategorized
Rock Canyon Crossfit – TeensView Public WhiteboardWarm-up2 sets: 1:00 Run 1:00 Jump Rope -into- 8:00 AMRAP 1x50ft Shuttle Run 5 Overhead Squats 5 Power Snatches 3 Squat Snatches (building in weight)Metcon (Time)For Time: 200m Run 10 Squat Snatch (65/45) 300m Run...
by rockcanyoncrossfit | Sep 29, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Run 1:00 Jump Rope -into- 8:00 AMRAP 1x50ft Shuttle Run 5 Overhead Squats 5 Power Snatches 3 Squat Snatches (building in weight) 2. Workout...
by rockcanyoncrossfit | Sep 28, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP :30 sec Row 5 Knees to Elbows :10 Handstand Hold 4 Box Step Ups (each side) 2 Zombie Climbs 2....
by rockcanyoncrossfit | Sep 27, 2023 | Uncategorized
Rock Canyon Crossfit – TeensView Public WhiteboardWarm-upHip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number multiplied by 5 in synchro single undersMetcon (4 Rounds for time)Every 5:00 (4 sets) 16/13 Calorie...
by rockcanyoncrossfit | Sep 27, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number in Air Squats (max 15) 2. Strength Every 2:00 (10:00)...
