• “Shlitz”

    Main – CrossFit (No Measure) 2 rds High knees M2M Butt Kicks M2M Ring rows x 5 then; 5 min – stretch, athletes choice Metcon (Time) 4 RFT: 400m Run 6 strict chin ups 40 Double unders Close Grip Bench Press (3×20 – you choose the weight, keep elbows tucked t)

  • 6/25/14

    Main – CrossFit (No Measure) Banded hip flexor stretch – 90 sec per side Couch stretch – 90 sec per side ABMAT x 15 then; not for time 3 x 15 GHD sit ups (rest till recovered) Metcon (Time) Turkish Get Up x 40 (20 each side) 55/35 *focus on form NOT speed!

  • 6/24/14

    Main – CrossFit (No Measure) 3rds: with a PVC pass thru x 10 Pwr Snatch x 5 overhead sqt x 10 Shoulder Press (EMOMx10: 2 shouler press) Metcon (Time) 30-20-10 Power Snatch, 75/45 Calorie Row