3/24/17 BFit

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CrossFit Propel - B/FitWarm-upWarm-up (No Measure)4 Rounds :20 Unsupported L- Seated Dumbbell Press (Light) :20 Shoulder Taps* :20 Air SquatsStrengthMetcon (Weight)EMOM X 12min: Minute 1: 8 Ring Rows + 8 DB Reverse Curls Minute 2: 8 Strict Ring/Matador/Box Dips + 8 Dumbbell Skull Crushers Minute 3: :45 Plank from Elbows…

3/24/17 BX

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CrossFit Propel - B/XWarm-upWarm-up (No Measure)6mins AMRAP Max Distance row (rotate every 200m) Up to 4 people per group P1 Row P2 Jump Squats P3 Plank up/down P4 Hollow Hold -max reps while rowing then rotate when switching rowingB/X ZonesMetcon (No Measure)1 Round 4 stations Format: 7mins on :60 off…

3/23/17 BFit

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CrossFit Propel - B/FitWarm-upWarm-up (No Measure)EMOM X 4 min: 6 Froggers 9 Push-up with superman* 12 Tuck Jumps *release hands, extend arms and excute superman between each push up.StrengthMetcon (Weight)4 rounds Every 2 Minutes per station, for 16 Minutes Station 1: 16-20 Alternating Back Rack Step Back Lunges Station 2:…