July 20, 2017

CrossFit  Warmup: 6min AMRAP :30 HS Hold 10 Scap Depressions 100m Run Strength: All Levels: Strict HSPU 4 x 5 Pullup 4 x 5 WOD: Hills Sprints x 6 BodyFit 122: Warm Up: Ankle Circuit 7min Double Under Practice or 1/2 Flight Simulator Trunk: 3rds 20/20 Shoulder Taps 5/5 Getup Situps Tabata – :20 work…

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May 10, 2017

Warm Up: Ankle Circuit Sprint Prep Skill: Hill Sprints x 6 WOD: “Patriot” 6min AMRAP 12 Box Jumps (24/20) 12 Ball Slams Rest 4min 6min AMRAP 8 Cals – AD 8 Pullups Hump Day Pump: Rack Pulls – 4 x 5 (Build) Bent Over Row 2 Dumbells – 12-10-8-8 *Heavier set of DB’s each set…

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