Username or Email Address
Password
By: Mark Masavage
Sport Basketball
Strength 7 rounds 1 complex 1 Thruster 1 Push Press 1 Push Jerk 1 Split Jerk 10 Toes-to-Bar
Cardio 30 Minute Spin Class
Metcon 15min AMRAP 10 Pull-ups 15 Cal Assault Bike 20 Wall-Balls. (20/14)
Metcon 15min AMRAP 1 Deadlift 50m Run 2 Deadlift 100m Run 3 Deadlift 150m Run 5 Deadlift 200m Run etc Deadlift. 185/225lbCan substitute C2 Bike at 3x distance Adaptation of CrossFit® main site workout for the day.
Strength Every 1.5 minutes Power Cleans (increasing weight) 5, 5, 3, 3, 3, 1, 1, 1, 1 Metcon 12 min Alt EMOM C2 Bike Rower Ski Erg
Metcon 20 min AMRAP 10 Pull-ups 15 Push ups 20 Sit-ups 25 Air Squats
Strength 5 Rounds 5 GHD Sit-ups 25m Bear Hug Ball Carry Metcon 18 min AMRAP 500m Row 12 burpess 200m Run
Metcon 3 rounds 5 squat cleans 30 cal assault bike 2 min Rest 3 rounds 4 squat cleans 25 cal assault bike 2 min Rest 3 rounds 3 squat cleans 20 cal assault bike
Receive your 30-day med-ball foundational program for free.
We want to let you know that in exchange for this free program, we are adding you to our email marketing list, so that we can send you notifications from time to time.
Our intent is to send you emails that will be of value to you even though they may contain products for sale, affiliate or sponsor links, advertisments, or some other way for us to collect compensation.
Almost Daily! Some days we don't update.
If you have high-quality photos that fit in with our topics, send them our way. We might use them.
Don't expect much! We do not post too often, yet. Someday we will.