30Jun2014

Main – CrossFit Warm-up 10 Minute Kettlebell Warm Up (No Measure) Each movement is 60 seconds -Single Side KB Swing (Left) -Lunge (Right) -Clean & Press (Left) -Single Side KB Swing (Right) -Lunge (Left) -Clean & Press (Right) -Turkish Getup (Left)...

28Jun2014

Main – CrossFit Warm-up 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 Dips Stretches: Tricep Smash, Rolling Dislocates, Elevated Pigeon Strength & Skill...

27Jun2014

Main – CrossFit Warm-up Barbell Complex (light weight) (No Measure) 2 rounds, 6 Reps of: -Deadlift -Bent Row -Hang Clean -Front Squat -Push Press -Back Squat -Push Ups Stretches: Oly Wall Sit, Interior/Exterior Hip Rotation, Rib Mobilization Strength & Skill...

26Jun2014

Main – CrossFit Warm-up Warm Up #2 (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Stretch: Elevated Pigeon, Super Rack, Dislocates, Anchored T-Spine Strength & Skill Three Movement...

25Jun2014

Main – CrossFit Warm-up Warm Up #4 (No Measure) Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow Hold Stretches: Squat Dislocates, Band Pull, Sink Mobilization Strength & Skill Split Jerk (2-2-2-2-2) Bent Over Row (8-8-8) Metcon CrossFit...