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Miracle Grow

Crossfit SW18 – Metcon Warm-up Warm-up (No Measure) 7 Minutes For Quality Buddy 1: Easy Bike Buddy 2: 100 Meter Run 100′ Bear Crawl 50′ Crab Walk Switch Stations When Athlete Finishes the Run/Crawl/Walk Warm-up (No Measure) 7 Minutes For Quality Buddy 1: Easy Bike Buddy 2: 100 Meter Run Read more…

Underbelly

Crossfit SW18 – Metcon Warm-up Warm-up (No Measure) 2 Rounds 30 Seconds Easy Single Unders Glute Bridges Front Plank 2 Rounds High Single Unders Single Leg Glute Bridges (30 Seconds Each Side) Side Planks (30 Seconds Each Side) 2 Rounds 1 Minute Wall Sit 30 Seconds Slow Air Squats Weightlifting Read more…

Ecod

Crossfit SW18 – Metcon Warm-up Warm-up (No Measure) 1 MInute Easy Row Lateral Box Step-ups (30 Seconds Each Side) 30 Seconds Each Barbell Good Mornings Elbow Rotations Back Squats 45 Seconds Moderate Row Box Facing Step-ups 30 Seconds Each Romanian Deadlifts Hang Muscle Cleans Front Squats 30 Seconds Fast Row Read more…

Pump it Up

Crossfit SW18 – CrossFit Metcon Metcon (Time) 3 Rounds: 5 Strict Handstand Push-ups 5 Strict Pull-ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) 70/50 Calorie Assault Bike 3 Rounds: 5 Strict Handstand Push-ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Read more…

Gut Feeling

Crossfit SW18 – CrossFit Warm-up Warm-up (No Measure) ## 30 Seconds Hollow Hold PVC Pass Throughs Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA) Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A) Superman Hold PVC Pass Throughs Inchworm to Push-up Mountain Climbers PVC V-Ups [Click Here](https://youtu.be/-lvdWJC5b8M) PVC Pass Throughs Inchworm to Push-up Mountain Climbers ## Barbell Warmup Read more…