Tuesday

CrossFit Dash Northeast, CrossFit Dash Northwest – NC30Warm-upWarm-up (No Measure)TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Up-Downs → Burpees MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges MOVEMENT 3 – DB Deadlifts → Bent Over DB Rows...

Tuesday

CrossFit Dash Northeast, CrossFit Dash Northwest – NC COMPETEA. CONDITIONINGMetcon (4 Rounds for time) 4 SETS 600m Run 200m EZ Jog 400m Run -Rest 1:00 b/t Sets- *Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match...

Big Bird

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitWarm-upWarm-up (No Measure)WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side...

Tuesday

CrossFit Dash Northeast, CrossFit Dash Northwest – NCBURNWorkoutMetcon (No Measure)3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Row or Bike for Distance STATION 2 1:00 DB Step-Ups :30 DB Front Rack Hold STATION 3 Row or Bike for...

Tuesday

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITWarm-upWarm-up (No Measure)2:00 Run or Bike, EZ Pace then right into… AMRAP x 3 MINUTES 3 Push-ups (:01 Pause at top of Plank) 3 Ring Rows 3/3 Reverse LungesStrengthMetcon (No Measure)EVERY 4:00 FOR...