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Main – CrossFit Warm-up Warm up 3 (No Measure) 3 Rounds of: Pass Throughs Lateral Leg Swings Deep Squats Gymnastics Handstand Holds and Strict T2B’s every other minute for 10 minutes. Metcon Metcon (Time) 20 Front Squats (115/80) 15 Burpee Pull-ups 31 Shoulder to Overhead (115/80) 15 Burpee Pull-ups 20 Front Squats (115/80) Mobility Smash […]

Main – CrossFit Warm-up Warm-up 1 (No Measure) 3 Rounds of: Jumping Jacks Hip Glides Russian Walks Weightlifting Deadlift (5×5) Metcon Metcon (Time) 4 Rounds of: 15 SDHP (95/65) 6 Box Jumps (30/24) Foundation Work Start with Kettle Bell Front Rack Carries (53/35), and when you can no longer hold a good position, go to […]

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Main – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Gymnastics Rope Climb (Work on for 10 minutes) Metcon Metcon (Time) 10 Rounds of: 13 Ball Slams (20/15) 5 Shuttles w/Slam Ball (20/15)12 minute time cap. Accessory/Hypertrophy Work Bent Over Rows 4×20, choose a weight you can […]

Main – CrossFit Warm-up Warm-up 2 (No Measure) 3 Rounds of: Spider mans Table tops Wall squats w/pvc Weightlifting Snatch (TnG for 3) Metcon Metcon (Time) 3 Rounds of: 10 Hang Cleans (135/95) 20 OH Walking Lunges (45/35) 30 Lateral Hops10 minute time cap. Skill Work Work on Double Under’s for 10 minutes

Main – CrossFit Warm-up Warm-up 4 (No Measure) 3 Rounds of: Inch worms Hip Glides OHS…then 10 Shuttles Weightlifting Bench Press (5×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Strict Pull-ups 10 Burpees 15 Squats Mobility Smash your Gluteus’s for 10 minutes.

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