053116

053116 – CrossFit Warm-up General Warm-up Shoulder Mobility Double Under Prep Jerk Practice Strength Push Jerk 3-3-3-3-3 Work up to a 3 Rep Max Conditioning 4 Rounds for Time: 20 Double Unders 20 Abmat Sit-ups 20 Walking...

053016

053016 – Memorial Day Murph – CrossFit Relentless Warm-up 3 Rounds: 100m Run 10 Walking Lunges 5 Push-ups to Downward Dog 3 Strict Pull-ups WOD: “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#...

052916

052916 – CrossFit Warm-up General Warm-up Mobility Clean Prep Strength Clean + Hang Clean 3×2 @65% 3×2 @75% 3×1 @85% Conditioning For Time: 1000m Row 15 Burpees Rest to recovery and go again. Everyone goes...

052816

052816 – CrossFit Warm-up General Warm-up Shoulder Mobility Handstand Prep Skill 12 Minutes of Handstand Practice Hollow Body Position Tripods Frog Stands Headstands Wall Walks Conditioning As Many Rounds as Possible in 15 Minutes: 7 Handstand Push-ups 7...

052716

052716 – CrossFit Warm-up General Warm-up Snatch Mobility Snatch Prep Strength Hang Power Snatch + Snatch 3×2 @60% 3×2 @70% 3×1 @80% Conditioning 3 Rounds for Time: 15 KB Swings (53/35) 30 Double Unders 600m...