Wednesday with Holly

04.17.2019 Warm Up: Shoulder and hamstring mobility Core warm-up Possible game (depends one # of ppl!) Practice Kip* (3 min) If you have strict pull-ups + the kip, butterfly is aight. Strength: 5 Sets 4-6 tempo pullups (3 sec down) 4-6 tempo dips (3 sec down) 8-10 GHDs 2-3 min rest WOD: 3 RFT 20…

Monday with Bree

4/15/19 CrossFit 5:30pm GROUP ROM WARM-UP: 2 Rounds 200 m row 5 PVC pass through 5 PVC figure 8 5 PVC squat therapy 10 commandos 10 shoulder taps 10 active 90/90 STRENGTH: Superset 6 Bar Push press 125/95 12 seated DB Shoulder Press 40/20 WOD: AMRAP 12 200 m run 5 HSPU 10 DB Thrusters…

Saturday with Bree

4/13/19 CrossFit 9:30am ROM Group Stretch PVC Mobility WARM UP 3 rounds- 10 jumping jacks 10 air squats 10 push-ups 10 plank tuck jump 10 Burpees WOD Partner AMRAP 20: 20 Kettle bell swings 53/35 20 Box Jumps 24/20 Partner A will run 400 meters while Partner B completes as many rounds/reps of the AMRAP.…

Wednesday with Holly

04.10.2019 Shoulder and Core WarmUp: 3 Sets 8 scap pull-ups 8 scap push-ups 8 banded pull aparts 8 push-ups Then, core tabata 3 minutes kipping work Strength: 5 Sets 6 strict pull-ups 5 dips with a 2 second descent (box or rack) 8 palloff presses/ side WOD: EMOM 12 Evens: 8 push presses (85/55) &…