Monday with Bree

2/4/15 CROSSFIT 5:30pm Group ROM Warm-Up: A ) 400 m Run/Row B ) 2 Rounds Not For Time 4 Wall Squats 8 Lizard lunges 4 Pike Push-Ups 8 Supine Spinal Twists C ) Hip Circle Glute Activation Strength: 4 Rounds Tri Set Not For Time: 8 glute bridge -185/145 16 DB lunges -50/30 (8 each)…

Saturday with Bree

4/6/19 Group stretch Warmup: 2 rounds 10 pvc pass through 10 pvc figure 8 10 squat therapy 10 Alt. Lunge w/ pvc side reach Group warmup/ game: Musical med balls WOD Hang in there🤗 WHAT: 20-minute EMOM: 5 barbell thrusters, 5 burpees over bar 115/85 HOW: You each have one minute to finish the reps.…

Wednesday with Holly

Warm Up:
Plate Pass Game

Shoulder & Hamstring Mobility/ Warm Up

Pull-up chat!

Strength: 4-5 Sets
6-8 strict pull-ups or ring rows
10 band banded pull apart a
10 Bb reverse lunges/ leg

WOD: AMRAP 15
100m suitcase carry (switch halfway) (53/35) (Rx+ does waiters carry)
10 ball slams (40/25)
10 deadlifts (185/125)

Monday with Bree

4/1/19 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 90/90s STRENGTH: Tricep/Chest Superset 5 rounds: 10 Band Over Head Tricep Extension 5 Rack or Ring Dips 10 Dead Bugs WOD: 3–9-15-21-15-9-3 Burpees Single Arm KB…