El Paso Made Strength and Fitness – CrossFit
Warm-up
2 Rounds :30 Seconds Each Movement
Inchworms w/ Push Up
Alternating Lunges
Floor Angels
Shoulder Taps
Boot Strappers
or Advanced WARM UP WOD
1-2-3-4-5-6-7-8-9-10
Burpees
Pull Ups
*10 Minute Time Cap
Bodyweight Only
Metcon (Time)
3 Rounds for Time
100 Jumping Jacks
25 Sit Ups
Performance
Oly
Push Jerk + Split Jerk 2+2
@ 50% 1RM
@ 60% 1RM
@ 65% 1RM
@ 70% 1RM
@ 75% 1RM
@ 75% 1RM
@ 75% 1RM
@ 75% 1RM
Weightlifting
Single Leg Romanian Deadlifts
4 Rounds
8 Reps Each Round
Demo:
https://www.youtube.com/watch?v=YyEFwt2CjkA
Metcon
Metcon (Time)
3 Rounds for Time:
100 Double Unders
25 Toes to Bar
Sculpt
A1: Reverse Curls
4 Rounds
12-14 Reps
Rest :45 -1:00 B/T Sets
Demo:
https://www.youtube.com/watch?v=PIPu_qa2rX0
A2: Standing Tricep Extension
4 Rounds
16 Reps
Rest :130 B/T Sets
Demo:
https://www.youtube.com/watch?v=JQkY_um0eQY
B1: Lateral into Front Raise
4 Rounds
6 Reps Each Side
Rest :45 B/T Sets
Demo:
https://www.youtube.com/watch?v=SqTLytmDy_8
B2:Hollow Body Flutter Kicks
4 Rounds
:45-:60
Rest :130 B/T Sets
Demo:
https://www.youtube.com/watch?v=F8fhsu9-Lu8
B3: Gorilla Row
4 Rounds
20 Alt. Reps
Rest :130 B/T Sets
Demo:
https://www.youtube.com/watch?v=Ln1j7lm6SrE
EP Made! 