Crossfit Restoration – Focus EMOM 6 minute EMOM 5x Each move for 40 seconds then bonus move for the round 1. Alternating kB swings 2. Heavy 2 kB deadlifts 3. Plank up pull through 4. 1 kB clean and press 5. 1 kB bent over row 6. Goblet surrenders Bonus moves 1. 10 box jumps […]

Saturday A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred. (Score is Distance) GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head […]

Crossfit Restoration – Focus 4 sets of: Min 1: 20 OH kb swings Min 2: 12 burpees 200m Run Then, 25min AMRAP: Plate push 8/8 lunge to RDL 10 renegade row with push up 10/10 single arm clean and press 10 Thrusters 20 weighted sit ups

Friday B. 60:00 GPP Warm-up Warm-up 2 ROUNDS 30 Mountain Climbers 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 5/5 Hand Over Hand Ring Rows* Into… 2 ROUNDS 8 Up-Downs 8 Slam Ball G2OH** 6 Lunge + Lunge + Squat Into… 2 ROUNDS 5 Burpees 5 Slam Balls :20 Wall Sit *Place one hand […]

Crossfit Restoration – Focus tabata All tabatas! ** after every tabata run 200 meters** (if raining run 17s) 1. A- power slams B- club double hinge 2. A- alternating wave kneel to squat B- club shouldering 3. A- jacks B- side lunge with front press 4. A- seated hip toss B- push up renegade row […]

Thursday Warm-up Warm-up AMRAP X 5 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Scap Pull Ups 10 Tuck Ups Into… AMRAP X 5 MIN 10 Box Step Ups :30 Row (Moderate) 5 Kipping Swings 5 Hanging Knee Raises Workout Metcon (AMRAP – Rounds and Reps) AMRAP X 25 MIN 1000/800m Row 14 Alt Back Rack […]

Crossfit Restoration – Focus 10 minutes: Bench press 4×8 *superset with 1 min plank 4Rounds in 30 minutes: 25 Box jumps 25 incline push ups 25 KB bicep curls 25 wall balls 25 MB sit ups 25 Goblet squats