10/16/2017

CrossFit Brownsville – CrossFitFront Squat (work to 3rm)Metcon (Time)Conditioning A) For Time: 20 Wallballs (20/14) 40 Abmat Situps (R+ 20 GHD) 16 Wallballs 32 Abmat Situps (R+ 16 GHD) …12WB/24SU, 8/16, 4/8 B) Rest 2 min. Then 1 set Max UB wallballs *two scores...

10/16/17

CrossFit Brownsville – MS.FIT Women’s programmingMetcon (AMRAP – Rounds)Strength: 3 rounds: 10 pushups 12 ring rows Skill- medicine ball clean WOD Every minute on the minute (EMOM)for 10 minutes 5 medicine ball cleans with perfect form Rest 2 minute...

10/15/2017

CrossFit Brownsville – CrossFitFront SquatBuild to a heavy set of 3.Metcon (Time)A) For Time: 20 Wallballs (20/14) 40 Abmat Situps (R+ 20 GHD) 16 Wallballs 32 Abmat Situps (R+ 16 GHD) …12WB/24SU, 8/16, 4/8 😎 Rest 2 min. Then 1 set Max UB wallballs *two scores =...

10/13/17

CrossFit Brownsville – MS.FIT Women’s programmingMetcon (Time)10 rounds 5 wall ball shots 20 jump rope 10 box jumps 10 russian kettlebell swings (35) 5 calories rowing

10/13/2017

CrossFit Brownsville – CrossFitStrength5 Sets: 6 Chinups (weighted if able) 8 Strict Ring Dips (weighted if able)Metcon (AMRAP – Reps)For total reps AMRAP in 2 min: 10 Burpees 10 Deadlifts (135/85) Rest 2 min, then AMRAP in 3 min: 12 Burpees 8 Deadlifts...

10/12/2017

CrossFit Brownsville – MS.FIT Women’s programmingMetcon (Time)skill- medicine ball clean WOD 5-4-3-2-1-2-3-4-5 jumping pull-ups sumo deadlift high pulls broad jumps medicine ball cleans