NEWS, BLOG & WORKOUTS

WARM UP Partner 1 -Easy Bike x 3:00 Partner 2 2x :30 Dead Hang :30 Air Squat :30 Calf Stretch on Rig (R Rd1, L Rd2) (switch w/ partner after completed) then, grab a light KB,DB -5 Jefferson Curls -10 Goblet Squats :45 V-Sit (use KB to anchor yourself further forward) -10 Goblet Squats -5 […]

WARM UP Tabata Row :20 on/:10 easy x 6 then, 2 Sets 15 Banded Goodmornings 10 Glute Bridges 10 Deadbugs into, :40/:40 Pigeon :40 High Plank :20/:20 Side Plank :40 Forward Fold PRIMER – DB 5 DB Snatches 5 Burpees over DB 5 Db Snatches 5 Burpeees over DB *at hard effort Open Workout 24.1

WARM UP :90 Row or Bike Extended Mobility section today -3 Way Banded Hamstring -banded Spiderman -banded Samson Lunge -banded ankle distraction -banded handcuff -banded Lat stretch -Leg swings (fwd/bwd – side/side) -10 heel/toe rocks -10 calf raises -10 pogo jumps 2 rounds -200m row -100m Run SWEAT DAY!!! CrossFit.com WOD For Time: 1,000m Row […]

WARM UP – rower 2x 12/8 Cal Bike 12 Walking Lunges MOVEMENT/MOBILITY – 1:00 90/90 stretch / side 1:00 v-sit stretch / side 10/10 quadruped fire hydrants 10/10 quadruped donkey kicks :15 Iso Lunge Hold (each) :30 plank :30 side plank / side :30 Active Hold PRIMER – 3 Burpee Pull-ups 6 Walking Lunges w/ […]

WARM UP :45 row, no straps :45 row, all arms 1:00 row normal MOVEMENT/MOBILITY – wall, barbell :30 wall sit :15 single leg wall sit / side 8/8 sl glute bridge on wall *grab barbell 3 x :10 Deadlift Rack Pin Pulls 20 bent over rows 10 Barbell DL 8 deadlifts @ light/moderate weight Primer […]