Dynamic Range of Motion
Get Up Plank
Dog Up/Dog Down
Pistol Kicks

CrossFit
Bodyweight Skill
Toes to Bar
Handstand Walks

Barbell Skill
12 minutes to work to a 3rm Mid-Hang Snatch , then 1X3@95%, 1X3@90%. Rest 1:30 between drop sets.

Conditioning (Aerobic Capacity/Muscular Endurance)
Run 800m
30 Muscle Ups
Run 800m

(20 Minute Cap.)


Complementary Bodyweight Connection Workshop this Saturday 1-1:30pm!

Complementary Bodyweight Connection Workshop this Saturday 1-1:30pm!

Strength & Conditioning
Bodyweight Skill
Tuck Holds
Wall Walks

Barbell Skill
A) Snatch Grip Romanian Deadlift 3 x 10
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-

Conditioning (Aerobic Capacity/Muscular Endurance)
Run 800m
50 Kettlebell Swings
Run 800m

(20 Minute Cap.)

How to Beat Rich Froning and Win The CrossFit Games – First Pull