Burden in my Hand

AI- Irvine Newport – CrossFit Metcon (Time) Eljefe Chipper One Round For Time *Buy In 150 Double Unders 20 Power Cleans 135/95# 30 DB Renegade Rows 30-35/20-25# 30 Russian KB Swings 70/53# 50 Sledge Hammer Strikes AHAP 30/20 Calorie Assault …

Billie Jean

AI- Irvine Newport – CrossFit DodgeBall Warmup (No Measure) Dodgeball Warmup 2 rounds 1st Round Is 5 minutes Total Playing Time. Once a player is hit they must step out to the side and complete 5 burpees to buy back …

Rusty Cage

AI- Irvine Newport – CrossFit Warm-up Coach’s Choice Skill Work Max L or N Sit Hold On Parlette Bars (1 attempt) Max L Hang Pullups (1 attempt) Max Ring Pushups (1 attempt) Max Free Hand Stand Hold (2 attempts) Metcon …

Can’t Change Me

AI- Irvine Newport – CrossFit Warm-up Coach’s Choice Metcon (Time) In teams of two complete, 4 Rounds of: 800m Row 20 GHD SU + 20 KB Front Rack Lunges (53/35#) 200m Sand Bag Run (AHAP)Partners must do Sand Bag …

Black Hole Sun

AI- Irvine Newport – CrossFit Hang Snatch (3-3-3) Hit a heavy 3 rep Snatch (1-1-1) Hit a heavy 1rep Metcon (AMRAP – Reps) On a 10m Running Clock 0:00 – 5:00 800m Run With remaining time, max RKBS (70/53#) 5:00 …

Jump in the Fire

AI- Irvine Newport – CrossFit Warm-up Coach’s Choice Metcon (Time) 30 Box Jumps (24/20#) 30 OH BB Lunges (45/35#) 30 Knees-to-Elbows 30 Push Press (45/35#) 30 GHD Back Extensions 30 Wall Balls (20/14#) 30 Butterfly Sit-ups 30 Burpees 30 Double-Unders…

Nothing Else Matters

AI- Irvine Newport – CrossFit Warm-up Coach’s Choice Deadlift (5-5-3-3-2-2) Score heaviest set Metcon (AMRAP – Rounds and Reps) EMOM (20 mins) ODD: 7 RKB Swings (53/35#) + 7 DB Slams (25/15#) EVEN: Row (Men: 250M/Women: 150M)

Fade to Black

AI- Irvine Newport – CrossFit Warm-up 1 Min Station FGB Style WU (2 rounds) Groiners, Frog Squats, Burpees, Lateral Lunges, Superman Hold Skill Handstand Practice (10 Minutes) Beginners: Kick up to HS & Hold 3x10sec Intermediate: Kick Up to HS …

Fight Fire with Fire

AI- Irvine Newport – CrossFit Warm-up 3 Rounds 15 Cal Assault Bike 15 Ring Rows 15 Dynamic Step-ups Bench Press (5-5-3-3-2-2) Score heaviest set Metcon (AMRAP – Rounds and Reps) 15 minutes of: 9 Deadlifts (155/100#) 12 Push-ups 15 Box …