The original CrossFit in Jordan

February 22, 2020

February 21, 2020

G1 UB + Cyclical A) Bulletproof Shoulders: optional- or coaches warm-up B1) Ring Push-Ups: @ 30X1, 5 reps x 3, rest 1 min **add weight to back f

February 20, 2020

February 19, 2020

G1 Sn + Sq + IWT A) Ido Squat 1: 4-5 min here (more…)

February 19, 2020

February 18, 2020

G1 UB + CF UB bias, intervals A) Thoracic flow: B1) Incline Dumbbell Bench Press: build to 8RM, then 2 more sets at 90% B2) Dumbbell Elbowing R

February 18, 2020

February 17, 2020

Tuesday GROUP 1/2 A) partner workout: 2 person teams, alt movements (45 min cap) 10 rounds 10 Burpees 10 Cal Row 10 KB Swings, 53/35# 10 Bo

February 17, 2020

Monday Group 1 A) Front Rack Reverse Lunge: build to 10RM alt reps (5/leg), then 90% for 2 sets B) Steady Aerobic Pace: 4 rounds- 35 min time c

February 16, 2020

February 15, 2020

Sunday G1 MAP 5 Warmup: Aerobic warm-up Row 3:00 Hip CARS kneeling / GH CARS Deep Stretch your choice Row 2:00 10 Cossacks Squat 20 Plank Re

February 15, 2020

February 14, 2020

Saturday G1 UB + Cyclical A) Bulletproof Shoulders: optional- or coaches warm-up B1) DB Bench Press: @ 30X1, 8 reps x 3, rest 1 min **last set

February 13, 2020

February 12, 2020

Thursday G1 Sn + Sq + IWT A) Ido Squat 1: 4-5 min here B) 10 min EMOM: 1st- 5 Muscle Clean, working on fast elbows 2nd- 5 Tall Cleans, work

February 12, 2020

February 11, 2020

Wednesday G1 UB + CF UB bias, intervals A) Thoracic flow: B1) Z Press: build to 5RM, then 2 more sets at 90% B2) DB Chainsaw Row: 8/arm x 3

February 11, 2020

Tuesday GROUP 1/2 A) partner workout: 3 person team- 1 person doing the movement, 2nd person rowing, 3rd person rest.  rotate when person 1 ne

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