• Kelly

    Main – CrossFit (No Measure) Coach Led Warm Up Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

  • 9/11/2014

    Main – CrossFit (No Measure) 2rds 10 air squats 10 abmats 45 second sampson stretch each leg Metcon (Weight) EMOM: 12 min Odd: Strict HSPU x 4 (Pike push up x 6) Even: KBS x 12 (55/35) try to go unbroken every round

  • 9/10/14

    Main – CrossFit (No Measure) Banded hip flexor stretch x 60 sec per leg Couch stretch x 60 sec each Super banded front rack stretch x 60 Foam roll – 3 min Front Squat (3×3 Across, heavy) Metcon (5 Rounds for time) 5x300m Row, 1 minute rest between rounds