Spiral Staircase

26.2 CrossFit – CrossFit

“When doing your risk analysis, how do you measure the risk of doing nothing?”


Stretch warm up (No Measure)

:45 to :60 sec in each

Samson left front

spiderman left front

Pidgeon left front

hurdler stretch left leg on right

Seated hamstring stretch

Hurdler right leg on left

pigeon right front

spiderman right

Samson right

Warm-up (No Measure)

200M run

False grip ring row X5

False grip transition X 5

Dip X5

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Push Press (15 Min to build to a heavy 3)


Metcon (AMRAP – Rounds and Reps)


2 Push Press (75/55)

8 Front Rack Box Step-ups (20″)

4 Push Press (75/55)

8 Front Rack Box Step-ups (20″)

6 Push Press (75/55)

8 Front Rack Box Step-ups (20″)

Add 2 Push Press Each Round

Aerobic Literacy

Metcon (Distance)

Sprint for 10 seconds

Rest 3 minutes for 6 rounds

then sprint for 20sec

rest 3 minutes

sprint 20 seconds

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