crossfit

Warm Up2 setsBanded Scarecrow 30sBand Good Mornings 30sReverse Snow Angels 30sWeighted Elephants 30s  aka death march Strength 1OTM for 8 Minutes3 KB Press + 3... Read More

Two sets of:30 seconds of eachS 1 –  Alternating Reverse LungesS 2 – Banded Lateral Monster WalkS 3 – Banded SquatsS 4 – Side Plank... Read More

3 Rounds DB Suitcase Deadlifts 7/7  40X1 Single Arm Extended Glute Bridge 8/8…hold DB like a bench press then glute bridge on ground Reverse Snow... Read More

Warm Up 2 sets 60 seconds Jumping Jacks 30/30s Side Plank Reach Throughs 60 seconds Down Dog to Cobra 30 seconds Lateral Line Hops 60... Read More

Tabata Warm Up “The Truffle Shuffle”For Time in Teams of 2800m Run…athletes run togetherthen athletes alternate Full Rounds for 8 Rounds4 Right Arm Hang Snatches6... Read More

2 sets60 seconds of Bike/Row/Run10 Banded Pass Throughs60 seconds of Push Up Hold10 Banded Overhead Squats60 seconds of Farmer’s Carry OR Overhead Carry10 Banded Pull... Read More

3 setsOTM for 9MM1: 6 Parallete Shoot ThroughsM2: 30 seconds Hollow RockM3: 30 seconds Arch Rock OTM for 15MM1: DB Bench Press 10    21X1... Read More

3 sets200m run30s Down Dog60s Plank60s Elbow to Instep30s Elephants “We’re Setting Booty Traps”AMRAP in 30 Minutes400m Run40 Air Squats30 Push Ups20 1 Arm DB... Read More

2 sets200m run60s Smurf Jacks 2 sets200m run60s Jumping Jacks 2 sets200m run100′ Overhead Carry OT2M for 18MS 1 – DB Shoulder Press x 8-10... Read More

3 setsBanded Good Mornings x15Lateral Band Walks 30sKB halos x5KB Pull Overs x10 3 sets per side5 Suitcase Deadlift +5s Hold per rep100′ Front Rack... Read More