All posts by CrossFit Postal

Postal kids


CrossFit Postal – Postal Burn

Metcon (Time)

Warm-up:

Speed ladder

Stretch

Ab mat jumps ( how many ab mats can they jump over?)

Movement teaching:

Farmers carry

AMRAP x 10

Farmers carry down and back (pinching 10lb plates in each hand)

20 plate jumps

20 Russian twists

Bear crawl down and back

Crab walk down and back

5 person!


CrossFit Postal – CrossFit

Metcon (AMRAP – Rounds)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps

as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 30 Kettlebell Swings

Station 3 – 20 Dumbbell Push Press (50/35)

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest

Friyay!!!!


CrossFit Postal – CrossFit

Front Squat

Every 2:30 for 4 Sets (10:00) complete:

4 Front Squats @90%

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

18 Clean and Jerks @ 135/95

18 Box jumps

15 Clean and Jerks @ 155/105

15 Box Jumps

12 Clean and jerks @ 185/135

12 Box jumps

9 Clean and jerks @205/ 145

9 Box jumps

Max reps Clean and jerks in time remaining @ 225/155

Push, and pull!


CrossFit Postal – CrossFit

Bench Press

15 minutes to complete:

10-8-6-4-2

Bench press

*increase weight each set

*in between each set complete 10 Strict pull-ups

Metcon (AMRAP – Rounds)

EMOM x 12:

Odd: 18/15 cal Row

Even: 20 Push-ups

*scale reps as needed!