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Thursday 7-3-2014


Thursday 7-3-2014

Warm up to included: Med ball drills and wall ball practice

Front or OH Squat 4 x 3. After each set perform 4 (2 on each leg) one leg box jump.

Pull-up Variation 4 x ME


EMOM 8 Minutes

If you get caught, rest through the next minute and continue.

Each round the KB Swing goes up 1 repetition.

Performance/Sport: 3 Push Press, 5 KB Swings

Competition: 3 HSPU, 4 KB Swings


Beginner Crossfit Class

Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills

(A) Learn Back Squat and Front Squat   (B)Back squat 5 x 5 towards relative max


Learn/practice KB Swing, Pull-ups.