Month: February 2018

2/2/18

Back Alley CrossFit – BA|HIIT Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Alternate movements with a partner! 50 jumps (25 doubles) 15 slam balls 100 m run Abs: 2 rounds, 20 work/ 10 rest Banana meatballs Cross climbers Heel taps Chop twists

02/02/2018

Back Alley CrossFit – Fitness Rope climbs! You either love these or hate these. We’re going to do some skill work today for those of you working towards your first one. The workout is an emom. This will be hard because of the amount you have to get done in each minute. You’ll have to …
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02/02/2018

Back Alley CrossFit – CrossFit Metcon (No Measure) Three rounds for quality 6 reps Turkish get ups alternating arms rest 1-2 minutes 6 reps Single arm overhead squats 3/side rest 1-2 minutes 1 minute star plank :30 /side rest 1-2 minutes Metcon (Time) For time 50m sled push 135/90 30 alternating kb power cleans 50m …
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