PRIMUS Fitness

Team/Partner

Tuesday, 11-24-2020

General Warm-up: 400M Run, High Knees, Spidey’s Push-ups, Air Squats, PVC over n back, Good mornings Barbell Warm Up Deadlift Review, Followed by Warm-up each Movement 10 Cal Row, 5 Lateral Burpees, 10 Wall Balls, 20 Second Handstand Hold Metcon: Teams of 2 (Split Reps) 50 Calorie Row 30 Lateral Barbell Burpees 30 Deadlifts, 185/125 […]

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Tuesday, 11-17-2020

Metcon: “Sevens” AMRAP 30 (As many meters as possible) While partner 1 performs movements, partner 2 Rows for Meters. When P1 completes movements, switch 7 Push Press (95/65) 7 Burpees 7 Jumpies 7 Pass-Throughs Cash Out: 2 Rounds 30″ on / 20″ Off Single Arm KB Sit-ups Single Arm KB Side Planks Single Arm KB […]

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Saturday, 11-14-2020

Metcon (Time): Buy in- Choose your weapon weighted loop Sled, Bar Carry, heavy KB, sandbag, hammer Challenge yourself for what you can maintain a brisk pace with. If not a bar sled, or heavy KB both partners each must carry an item Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Grace (Time) For Time: 30 […]

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Saturday, 10-31-2020

Teams of 3 30 Synchro Slamball Buy in Two couplets of 60-45-30 1) Thrusters Bar over burpees 2) HPC V-Ups Then 3) 45 Tire Flips 9x50m Sled Relay 2/1 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 10-27-2020

Barbell Warm Up General Warm-up + Squat Clean, Press progressions Metcon: “Ghost Ship” 5 Rounds for Time Teams of 2 (Split rows, carries, clusters) 500M Row 100M Farmer Carry 53/35 500M Row 10 Clusters 135/95 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 10-24-2020

WOD Teams of 2 or 3 4’ row for calories (track cals) At 4:01 mark, start AMRAPs: 8:00 AMRAP 8 push jerks (115/75) (95/65) 5 burpees 2:00 Rest 8:00 AMRAP 10 wall balls (20/15) 3 cleans (155/105) (135/95) 2:00 Rest 8:00 AMRAP 20 Double Unders (singles 2:1) 5 deadlifts (225/145) (185/125) 4’ row for calories […]

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Saturday, 10-3-2020

Teams of 3 1000m run 150 ball slams 90 pull ups 800m run 150 weighted sit-ups 90 front squats 600m run 70 hang cleans 400m run 150 burpees 3 plate sled relay 50m Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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