WOD

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 3/3 KB Windmills 5/5 KB Upright Row 5/5 KB Single Arm Shoulder Press... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) BODY FLOW… 1:00 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211)... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 4:00 Min 1 – Row (Mod Effort) Min 2 – 2 Wall Walks + 8... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike (Increasing effort each round) 5 Inchworms 10 Step Back Lunges 10 Med Ball... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Plate G2OH 6 Lunges 50FT Plate Waiter Walk (25’ R/25’ L)* Workout... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 3 Ring Rows or Jumping Pull-ups 3 Push-ups 6 Air Squats... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off)... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP…IN TEAMS OF 2: JUNKYARD DOG WARM-UP 5X EACH PARTNER P1: Sit with legs straight in... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms... Read More

VIP CrossFit – CrossFit Warm-up Warm-up (No Measure) Play a Game! Then… 3 Rounds of… 5/5 SA KB Sumo Deadlift 5/5 SA RKBS 10 Plank... Read More