• “Tabata This”

    Main – CrossFit Warm-up (No Measure) 3rds: not for time 100m jog Squat x 8 Burpee x 4 Metcon (No Measure) “Tabata This” Push Ups Med Ball slams (20/30) Airdyne *Tabata is 8rds of 20 sec of work, followed by 10 sec of rest. Total time is 4 minutes at each movement.

  • 7/02/14

    Main – CrossFit (No Measure) High Knees M2M Butt Kicks M2M High Kicks M2M Back Extension x 15 5 min – Stretching, athletes choice Deadlift (work to a heavy triple (adding bands is optional)) Metcon (Weight) EMOMx12 Odd: 7 Deads – you choose the weight Even: 35 Double unders

  • 7/1/14

    Main – CrossFit Warm-up (No Measure) Row – 500m Banded front rack stretch x 60 each Banded hip flexor stretch x 60 each Couch Stretch x 90 sec each L-Sit Pull-ups (5×5 – regular/banded strict pull ups for scale) Metcon (No Measure) Every Minute, On the Minute, for 10min: 5 Thrusters, 75/55 5 Pull ups