Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast – DashFITWarm-upWarm-up (No Measure)3 ROUNDS* 5/5 SA KB DL 5/5 SA Russian KBS :30s Bike 30 Single Unders *Progress the bike and jump rope work each round. R1: :30 Easy Pace Bike 30 Single Unders R2: :30 Mod Pace...

Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast – NCBURNWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Glute Bridge Hold 1:00 Max Air Squats STATION 2 1:00 Plank Hold 1:00 DB Push Press STATION 3 1:00...

Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast – DASH 30Warm-upWarm-up (No Measure)3 ROUNDS: 100m Run 25’ High Knees 25’ Butt Kickers 25 Power Skips (Height)* 25’ Power Skips (Distance)** 2 ROUNDS: 50 Single Unders 10 Slam Balls *Skip on one leg as high as...

Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast – CrossFitWarm-upWarm-up (No Measure)3 Stations 1 Minute Each Row Active Spidermans Kang Squats Row Active Samson Elbow Rotations + Strict Press & Reach (30 Seconds Each) Row Push-up to Down Dog Romanian...

Saturday

CrossFit Dash Northwest, CrossFit Dash Northeast – NC COMPETEA. CONDITIONINGWarm-up (No Measure)ON A 15:00 RUNNING CLOCK… Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer...