Sunday

CrossFit Shelby – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Up-Downs 5/5 Single Leg Glute Bridge-Ups 10/10 Side Plank Hip Taps* 10 Alt. Reverse Lunges *In a Side Plank position, slowly lower your hips down to the ground, tap and bring them back up. Strength Metcon (Weight) 3 SETS 4/4 SA KB […]

Sunday

CrossFit Shelby – NCGO Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 30 Mountain Climbers (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 10 Controlled Sit-ups 15 Glute Bridge-ups 30 Double Unders (Score is Rounds + Reps) Sunday Sweat […]

Sunday

CrossFit Shelby – CrossFit Warm-up Warm-up (No Measure) 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- 2 SETS 100m Run 10 Med Ball Front Squats 5 Box Jumps -:30 Rest b/t Sets- Workout Kelly (Time) […]

Saturday

CrossFit Shelby – CrossFit Express

Saturday

CrossFit Shelby – CrossFit Warm-up Warm-up (No Measure) 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- 2 SETS 100m Run 10 Med Ball Front Squats 5 Box Jumps -:30 Rest b/t Sets- Workout Kelly (Time) […]

Saturday

CrossFit Shelby – NC45 Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 100m Jog 5 Slam Ball Deadlifts + 5 Slam Ball Push Press* 5 DB Hang Power Cleans 25 Single-Unders** *10 Slam Balls in 2nd Round **25 Double-Unders in 2nd Round Strength Metcon (AMRAP – Reps) 4 SETS 1:00 Banded Curls -:30 Rest- […]

Saturday

CrossFit Shelby – Competition A. CONDITIONING CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Warm-up (No Measure) -Rest 10:00- CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# B. 60:00 GPP Warm-up Warm-up (No Measure) 1 […]

Saturday

CrossFit Shelby – NCGO Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 2 MINUTES 6 DB Deadlifts 6 DB Front Squats -1:00 Rest b/t Sets- *Pick up where […]

Friday

CrossFit Shelby – NC45 Warm-up Warm-up (No Measure) FOR TIME (6 MINUTE CAP) 200m Run 20 Lunges 15 Wall Ball Front Squats 15 V-ups 15 Wall Ball Push Press 15 Wall Ball G2OH Strength Front Squat (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Front Squat (Score is Weight) Workout Metcon (AMRAP – Rounds […]