CrossFit Papio – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 50 Abmat Sit Ups 15 Handstand Push UPS *rx+ deficit happy 2/1 45lb plate + GHD Sit UPS

CrossFit Papio – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Annie’s Challenge: 3x Through Each For Time: 150 Double Unders 100 Air Squats 50 Wall Ball Shots 30/20lb 10′ REST 5 Minutes Between Rounds *40 min time cap *Annie Thorisdottir: 5:30 min was her fastest round

CrossFit Papio – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-3-3-3) 3 minute clock Superset with 30s Handstand Balance with forearm support Pull-ups Max Rep (1x max rep set ) 3:00 min clock Weighted Strict Chin Up (3-3-3-3-3) Hands in reverse grip. Strict Chin UpSuperset with 30s Feet Elevated on Balance Ball Hollow Body Hold *3:00 […]

CrossFit Papio – CrossFit View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds Each Round: 3 Squat Clean and Jerks 250/175 20/15 Calorie Airdyne Sprint REST 4 Minutes *30 min time cap *75-80% 1rm Bootcamp Bootcamp Grace (Weight) 30 Clean and Jerks For Time 75/55 50 Calories on Airdyne For Time (Time)

CrossFit Papio – CrossFit View Public Whiteboard Open Gym (No Measure) 1. Create a Plan 2. Warm Up Well 3. Focus on Weakness or missed workout during the week 4. Use a Clock 5. Have fun and Own Your Workouts!Optional WOD Below CrossFit & Bootcamp Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 2 […]