16Mar2015

Main – CrossFit View Public Whiteboard Warm-up Warm Up #6 (Run) (No Measure) Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow Hold Strength & Skill Bench Press ([7.5.3] 8-8-8-8-8) Metcon Metcon (Time) 16Mar2015 4 Rounds for Time of: 400...

14MAR2015

Main – CrossFit View Public Whiteboard Warm-up Warm Up # 2 (60 Sec) (No Measure) Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace. Alternating Step Ups Jump Rope High Knees Walking Lunge Kettlebell Swing Push Ups Air Squats...

13Mar2015

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)...

12Mar2015

Main – CrossFit View Public Whiteboard Warm-up Warm Up # 4 (Step Ups) (No Measure) 20/20 x Step Ups 3/3 x Turkish Get Ups 20 x Kettlebell Swings 10 x Push UpsStretches: Band Pull, Couch Stretch, Posterior Chain Floss Strength & Skill Bear Complex ([7.5.3]...

11Mar2015

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 DipsStretches: Super Rack, T-Spine Smash Strength & Skill 1a:...