• “Karabel”

    Main – CrossFit (No Measure) 3rds PVC pass thru x 10 PVC overhead squat x 10 Push up x 7 then; foam roll/stretch x 5 min Front Squat (5×7 across) Karabel (Time) 10 RFT of: 3 Power Snatches, 135/95 15 Wall Balls (No Measure) **scale the weight for proper technique as always, if mobility doesn’t

  • Eva

    Main – CrossFit Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsTime Cap 60:00 min *Scaled 5RFT: Run 800 meters 15 Kettlebell swings 53#/35# 15 Pull-ups/Ring Rows

  • 8/15/14

    Main – CrossFit (No Measure) Banded Hip flexor stretch x 60 sec Couch Stretch x 60 sec Hip swfing x 15 each leg Foam Roll – 5 min Back Squat (10 x 3 across) Metcon (Time) 5 RFT 8 v ups (hold at the top for 2 sec each rep) 8 thrusters (45/35) 14 back