Royal Wolf CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Six rounds of: Wall-ball, 20/14, 10 ft target (Reps) Sumo deadlift high-pull 75/45 (Reps) Double Unders (Reps) HSPU/Push-press, 75/45 (Reps) AirBike/Row (Calories) Athlete Choice (DB Snatch, DB Cleans, GHD, …) One Minute Rest Between Round 1 and 2 Two Minute Rest Between Round 2 and…

Royal Wolf CrossFit – CrossFit Warm-up Run and Swing (No Measure) 200m run 15 KB Swing3 rounds Skills Bulgarian Split Squat (6-6-6-6-6) elevated rear foot – 6-12″ Maintain form before adding weight Atomic Pushups (5 Rounds of 20 seconds) Ankles in rings, hands on the ground. Start in plank position, pushup then pike the knees…

Royal Wolf CrossFit – CrossFit Warm-up Squat Warmup (No Measure) Squat Warmup 3 rounds 7 wall squats 7 goblet squats 7 pole squats foam roll as needed Push up Pull up Ladder (No Measure) Alternate push ups and pull ups in reverse order of each other10-1 1-10 Weightlifting Back Squat (5-5-5-5-5) Metcon Metcon (Time) 20…

Royal Wolf CrossFit – CrossFit Warm-up 30: 30 Row (Distance) :30 Sprint Row :30 easy row6 Rounds Weightlifting Bulgarian Split Squat elevated rear foot – 6-12″ Maintain form before adding weight Farmer’s Carry (5 laps of 40 yds) between rounds of other work Ring Dips (6-6-6-6-6) between rounds of other work Metcon Jones Crawl (Time)…

Royal Wolf CrossFit – CrossFit Warm-up Shoulder Warmup (No Measure) * Shoulder Stretch with Band on Rig (hand overhead, lat pull out, arm across rotating Left, Right; hold :30 each stretch) some examples here https://www.youtube.com/watch?v=eveYJP1indI * Cuban Press (no weight) http://www.coachmag.co.uk/exercises/shoulder-exercises/208/cuban-press Weightlifting Shoulder Press (8-5-5-3-3-2) FLR (5 rounds of :30) Front Leaning Rest on rings…

Royal Wolf CrossFit – CrossFit Warm-up Deadlift Warmup I (No Measure) Good Mornings Sampson Stretch Goblet Squat or Pole Squat Wall Squat Roll as needed Weightlifting Romanian Deadlift (10-10-10-10-10) Repeat reps for quality (not time) Pull Up Static Hold (Rx = 3 minutes (score by reps)) Pull up to chin up position, rings or bar,…

Royal Wolf CrossFit – CrossFit Warm-up 600m Indian Run then stretching Metcon Metcon (7 Rounds for reps) 7 Rounds of 3 Min — Team Poker — 3 AMRAP – Cards determine movement and reps for each player. At the end of 3min losing team does 15 burpees per player. Cool Down

Royal Wolf CrossFit – CrossFit Warm-up coaches choice Weightlifting 15 EMOM 1- HSPU 2- Bent Over Row 3- Rest Handstand Push-ups (5×10) scale 3 wall walks Bent Over Row (5×6) scale: DB Rows or Strict Pull-Ups Metcon Metcon (Time) 5 Rounds 7 Back Squats (60% 1RM) 7 Chin-Ups 200m Run ~ buy out 40m Sled…

Royal Wolf CrossFit – CrossFit Warm-up Coaches Choice 10 min Death By Sprints (No Measure) A sprint for every minute Unable to reach Minute # 45 plank Hold.w/ 10 Push-Ups Weightlifting Bench Press (5-5-5-5-5) Skills Clean Pull (3-3-3) Squat Clean (2-2) Clean (2-2) Metcon Metcon (Time) 3 Rounds 5 Cleans (75-80% 1RM) 10 Dips 200m…

Royal Wolf CrossFit – CrossFit Happy Birthday Anna! Warm-up coaches choice tabata – hollow body /superman Gymnastics 20 EMOM 1: 10 T2B 2: 36 DU (90 singles or work on DU :40 ) Double-Unders (10×36) 36 unbroken Toes-To-Bar (10×10) RX is 10 or pick a # and stick with it – Metcon Metcon (Time) It’s…

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