BUY-IN: 200m Run 20 Reps of Each: Pelvic Raises/Kicks/Table Tops/Scorpions/Sky Divers PVC Warm-up SKILL: Snatch Clinic WOD: “Nicole” – 20min AMRAP 400m Run Max Pull-ups 77kg
What a beautiful, hot and sticky Sunday for CrossFit! It almost reminds me of the South Central Regional…Well, no it doesn’t at all. Check out
How much weight can you lift in 15 minutes??? BUY-IN: 1:30 Row 30 Wall Squats 3:00 Jump Rope Foam Roller Lacrosse Ball SKILL: Muscle-up/Ring Dip
BUY-IN: Ladders 4 x 6 RHC 33-Burpees Test LIFT: Snatch Push-Press 5 – 5 – 5 – 5 – 5 WOD: 18 – 15 – 12 –
BUY-IN: My Personal Warm-up 4min Mobility WOD SKILL: Max Turkish Get-up #1 WOD: 6 x 200m Repeats (:30 rest) #2 WOD: 25 – 15 – 5
BUY-IN: 1:00 Jumping Jacks 8 – 1 Scale of: Squats/Push-ups PVC Pipe Warm-up LIFT: 7 x 3 Deadlift (working between 70%-75%) *No Touch & Go
3 rounds of 15 KB Swings (24/16) 15 Push-ups when complete, run 400M immediately followed by 3 rounds of 15 Wall Balls (20/14) 15 Sit-ups
BUY-IN: Ladders 300m Row 2 Sets of Fence Drills Foam Roller WOD: AMRASS (?? Cutoff) Ladies vs. Men 20 Wall Ball Shots (20/14) 30 Double
When doing back squats there are two distinct ways to place the bar on your back. They are known as the High Bar Back Squat