31Jul2014

Main – CrossFit Warm-up Warm Up # 6 (No Measure) 20/20 x Step Ups 3/3 x Turkish Get Ups 20 x Kettlebell Swings 10 x Push Ups Stretches: Sink Mobilization, Banded Hip Flexor, Tack & Floss Glutes Strength & Skill Cycle between movements. Weighted...

30Jul2014

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 HoldStretches: Posterior Chain Floss, Rib Mobilization, Third World/Oly Wall Sit Strength & Skill Gymnastics are the primary, weightlifting...

29Jul2014

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 DipsStretches: Dislocates, Single Leg Flexion, Elbow Flexion Strength & Skill After...

28Jul2014

Main – CrossFit Warm-up Barbell Complex (light weight) (No Measure) 2 Rounds 2 Cycles w/ 6 Reps of: -Deadlift -Bent Row -Hang Clean -Front Squat -Push Press -Back Squat -Push UpsStretches: Floor Sweep, Anchored T-Spine, Couch Stretch Strength & Skill...

26Jul2014

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 Metcon Desforges (Time) 5 Rounds for...