4/24/17 BFit

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CrossFit Propel - B/FitWarm-upWarm-up (No Measure)AMRAP 5: 21-15-9-6 Plate Groud to Overhead (Light/Moderate) Air SquatsStrengthMetcon (Weight)Every 4 Minutes, for 16 Minutes (4 Sets) 6-8 grasshopper L/R with Pushup (L&R + PU=1 rep) 8-10 Single-Arm Dumbbell Press (2111) [Each Side] 10-12 Sumo Deadlift High Pull (Barbell) 12-15 V-Ups Score=DB weightConditioningMetcon (AMRAP…

4/24/17 Legends

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CrossFit Propel - Propel 50+ Legends SeriesWarm-upWarm-up (No Measure)400m run Dynamic 6-8 moves athletes choice PVC Mobility then Hold spiderman lunge 60 sec per sideGPP-General Physical PreparednessMetcon (Weight)12 min EMOM even: 20-30 sec hollow hold odd: 15 Goblet Squats KB weight is scoreStrengthMetcon (Weight)10 min EMOM odd: 6-8 alternating DB…

4/21/17 BFit

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CrossFit Propel - B/FitWarm-upWarm-up (No Measure)Coach choiceStrengthMetcon (Weight)Every 4 Minutes, for 16 Minutes (4 Sets) 8-10 Bent Over Rows (2111) 8-10 Strict Stationary/Ring Dips or 12-15 Box Dips (2111) 8-10 Single-Arm Dumbbell Rows (2111) 8-10 Tate Press (2111) score=bent row weightConditioningMetcon (Calories)AMRAP 3: 21 Deadlifts 21 Burpees Over Barbell Max…