Main – CrossFit Strength Deadlift (1 Rep Max) *Have fun, but don’t take more than 3-4 heavy attempts. Conditioning 1: 500m Row (Time) Max Effort... Read More
Main – CrossFit Skill Overhead Mobility Shoulder Mobility/Prehab Skill 15 minutes to work on a skill or weakness of your choice Conditioning Metcon (1 Rounds... Read More
Warm-up Burgener Warm-up BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5.... Read More
Main – CrossFit Strength Back Squat (Establish a true 20 Rep Max) Conditioning 1: 1-Mile Run (Time) Max Effort 1-Mile RunRest 2 minutes 2: Metcon... Read More
Main – CrossFit Weightlifting Hang Snatch (7x1Hang Snatch-Work to a Max for the Day) Just Above Knee Conditioning 1: Chest-To-Bar Pull-ups (1 Set Max Unbroken... Read More
Main – CrossFit Skill 12 minutes Handstand Push Up work or 12 minutes to establish 5RM Strict Press Conditioning Metcon (Time) Row 500m 4 Rounds:... Read More
Main – CrossFit Mobility- Barbell Quad Smash Anchored T-Spine Smash Skill 10 minutes to works on a skill/technique of your choice Conditioning Metcon (1 Rounds... Read More
