Tuesday

12/18/18 Warm up: group 1x 250 run/row 20 air squats 15 push ups 10 burpees Foam roll mobility. 60 sec. each area. Lats left lats right Back quads adductors 4 rounds w/pvc not for time of: 10 front squat 10 Sotts press Wod: Amrap 16 ascending by 1’s front squat 95/65 push press 95/65 burpee…

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Monday with Bree

12/17 CrossFit 5:30pm WARM UP 5:00 jump rope Group Stretch Group Posterior Chain Activation STRENGTH Standard DeadLift 2×8 @65%1RM 5×5 @75% 8×2 @85-95% Rest periods should be between 30 and 60 seconds. *Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend…

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