31Oct2014

Main – CrossFit View Public Whiteboard 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)...

30Oct2014

Main – CrossFit View Public Whiteboard Warm-up Warm Up #5 (Row) (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 Stretches: Anchored T-Spine, T-Twist/Scorpion, Oly Wall Sit Strength &...

29Oct2014

Main – CrossFit View Public Whiteboard Warm-up Warm Up # 1 (Jump Rope) (No Measure) 2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit Ups Stretches: Pigeon (elevate), Band Pull, Interior...

28Oct2014

Main – CrossFit View Public Whiteboard 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 Ups Stretches: Sink Mobilization, Banded Hip Flexor, Tack &...

27Oct2014

Main – CrossFit View Public Whiteboard 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: Banded Single Leg Flexion, Rib Mobilization...