20171030

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Overhead Squat (3-3-2-2-2-1-1-1-1 find 1RM) Gymnastics Ring Dips (complete 25 reps) Cool Down Warm-up (No Measure) Row 2K

Read More →

20171027

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) Row 2 min Then: 3 Rounds 5 V-up rolls 10 hang power SN 10 Rev OH lunge Weightlifting Metcon (No Measure) EMOM 10 7 Hang Power SN @ 65% 5 OHS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Cluster […]

Read More →

20171024

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon Metcon (Time) For Time: 30 Burpee Ring MU or 50 Burpee Pull ups Cool Down Warm-up (No Measure) Pec Stretch :45 per side 50 T’s 50 Face Pulls Break up as needed

Read More →

20171023

Trollway CrossFit – CrossFit Coach Led Warm Up Skill Session Kipping work (5 min) Metcon Back Squat (5-3-3-2-2-2-1-1-1-1) Cool Down Warm-up (No Measure) Row 500M Saddle Stretch Seated front fold

Read More →

20171020

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon () A: Metcon (Time) 5RFT 5 Hang power Clean 10 HSPU 15 Over/Unders 12 min TC B: Metcon (No Measure) TABATA 3 1. V-ups 2. Russian Twists 3. Hanging Knee Raise

Read More →

20171016

Trollway CrossFit – CrossFit Coach Led Warm Up Gymnastics Double-Unders (5 min practice) Weightlifting Deadlift (5-3-2-2-1-1-1-1-1) Cool Down Warm-up (No Measure) Row 60 Cal Couch Stretch 2 min/side

Read More →