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04/15/2019

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CrossFit Seek and Destroy - CrossFitTwo weightlifting movements today. Get here on time and start the warm up ASAP!!! Whistle while you work.Warm-upWeightliftingBack Squat (5x5 Week 1)Insert your 5RM (1x5) in AU5x5 spreadsheet to get Monday's weight.Bench Press (5x5 Week 1)Insert your 5RM (1x5) in AU5x5 spreadsheet to get Monday's…

04/12/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)ConditioningMetcon (No Measure)Every 4 Mins. For 16 complete 100M Run 12/9 Cal. AirDyne 15/12 Cal. RowMetconMetcon (No Measure)3 RNFT 100' SA DB OH Walking Lunge 30 Wgtd Sit-Ups 10 RDL 155/105WeightliftingDeadliftEvery 2 Mins. For 12 complete Set #1 - 3 Deadlifts…

04/11/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)RecoveryWarm-up (No Measure)12 Min. EMOM Min.1- 7/4 Cal. Airdyne Min.2- 12 KB Swings 53/35 Min.3- 9/7 Cal. RowSkillsHandstand Work 💪🏻You know what I spect... 😁MetconMetcon (AMRAP - Reps)FGKO Tire Flip Sled Drag Battle Ropes Sledge Strikes Cal. Airdyne