• Snake Bite

    Main – CrossFit (No Measure) 3rds PVC pass through x 10 PVC OH squat x 8 Ring row x 6 then; Foam roll quads – 4 min Back Squat (7 x 3, across) Metcon (Time) “Snake Bite” 21-15-9: Pwr Snatches, 95/65 C2B Pull ups (Scaled = pull ups, ring rows) Shoulder Press (5×5, climbing)

  • 7/17/14

    Main – CrossFit (No Measure) 2 rds 10 strict KB presses (seated, each arm) 10 KB rows (one hand, w/ knee and arm support) 35 double unders (70 singles) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 HSPU’s 10 front squats from the floor (115/85) 15 burpees over the bar, lateral

  • 7/16/14

    Main – CrossFit (No Measure) Banded hip flexor stretch x 60 sec each Couch stretch x 60 sec each hip swing x 15 each leg Airsquat x 15 Back Squat (7×5, across) Metcon (Weight) EMOM 15 Min 1: 10 Sumo dead lift high pulls (70/55) Min 2: :40 sec Hollow Hold Min 3: 10 TTB