Friday

CrossFit Dash Northeast, CrossFit Dash Northwest – NC COMPETEA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward...

Friday

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper...

Friday

CrossFit Dash Northeast, CrossFit Dash Northwest – NCBURNWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Air Squat STATION 2 Max Squat Hold STATION 3 Max Push-Up STATION 4 Max Plank...

Friday

CrossFit Dash Northeast, CrossFit Dash Northwest – DASH 30Warm-upWarm-up (No Measure)AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate)WorkoutMetcon (6 Rounds for time)EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders...

Friday

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITWarm-upWarm-up (No Measure)3 ROUNDS 9/9 Single Arm DB Deadlift 7/7 Single Arm DB Bent over Row 5/5 Single Arm DB Upright Row 3/3 DB SnatchStrengthBent Over Row (15-15-15)3 SETS 15 Bent Over Rows* 10...