December 29, 2015

CrossFit By The Sea – CrossFit

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Front Squat

Take 15 Minutes to Complete the Following:

Three Rounds of:

A. 5 Front Squats @ 60%

B. 12 Shoot Through

Note: Pause 3 Seconds at bottom of front squat – push your knees out, push your elbows up and tighten your stomach.


Metcon (3 Rounds for reps)

Three Rounds for Max Reps:

1 Minutes of Toes to Bar

-Rest 30 Seconds

1 Minute of Kettle Bell Swings (53/35)

-Rest 30 Seconds

1 Minute of Box Jumps (24/20)

-Rest 30 Seconds


*One round = one complete cycle through the three movements.*

*There will be three scores today – total reps per round.*

Competition Side Work

Metcon (No Measure)

“Goat Work”

E2MOM 14

Pick something your not very good at – choose a rep scheme that you can complete in 60-90 seconds and repeat every two minutes for 7 sets


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