Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsBack Squat (Four sets of: Back Squat x 4-6 reps @ 30X0)Metcon (AMRAP...
Main – CrossFit1: The CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips2: Metcon (Time)Partner WOD 800 Meter Partner Wallball Run 20/14 50 Thrusters 95/65 50 Box...
Monday will be a holiday schedule, we will have one class, it will be at 5pm. Everyone is welcome we will be conquering Murph!!
Main – CrossFit ()2: Shoulder Press (50% 1RM x 3)Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some...
Main – CrossFit1: Burgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2....
