Archive for October, 2017

10.04.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm Up

SKILL/ STRENGTH

Metcon (Time)

3 sets:

40yd Sled sprints 90/45

-rest as needed-
Score is total time of all 3 sets

Metcon

Metcon (Distance)

4rds:

Run 3:00

Rest 3:00
Score is total distance ran

10.03.17 Happy Birthday Becky!!!

Orange Park CrossFit – CrossFit

Quote of the week

“Depending on what they are, our habits will either make us or break us. We become what we repeatedly do.”

– Sean Covey

Warm-up

20 Slamballs

20 sprawl burpees

20 single arm lat pulldown (each arm)

Mobility

Chest

SKILL/ STRENGTH

Close Grip Bench Press (5×3 @85-90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:

7 burpees

14 weighted sit ups w/ slamball

7 pull-ups