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9.11.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) :20 Single Unders 3 Scap Retractions 6 Pushups 9 Sit-ups :20 Single Unders 3 Strict Pull-ups 6 Divebombers 9 Air Squats :20 Double Unders 3 Kipping Pull-ups 6 Slow Burpees 9 Med Ball Front Squat (20/14)Barbell Warm-upModified 5 Good Mornings 5 Back Squat 5 Elbow…

CrossFit Workout 9.7.2017

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CrossFit Initiative - CrossFitWarmup/Mobility(00:00 -20:00) Lax ball traps 1:00 each side Foam roll thoracic 1:00 saddle stretch 2:00 child's pose 1:00 Back hyperextension 1:00 Figure four 1:00 each side Ankle dorsiflexion 1:00 each side 500m Row Start slow and increase pace every 100m. Finish fast ______________________________Rowing/Instruction/Drills (20:00 - 25:00) Focus…

CrossFit Workout 9.5.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) Alternating with partner if sharing bike :45 Slow bike :45 Alternating Spiderman lunge and reach :30 Medium bike :30 Push up to down dog :15 Fast bike :15 Air squatsMobilityPigeon pose x 1:00 each side Banded Shoulder distraction x 1:00 each side ______________________________Instruction/Movement Prep(15:00 -…

08/31/2017

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CrossFit Initiative - CrossFitWarm-up3 rounds 5 strict burpees 10m duck walk 10m toy soldiers 10 kip swingsStrengthAll: Back Squat (1x5@60%)All: Back Squat (1x5@70%)All: Back Squat (2x5@75%)All: Front Squat (1x5@60%)All: Front Squat (1x5@70%)All: Front Squat (1x5@75%)WODTIME CAP: 20minFit: Metcon (Time)2 RFT Run 800m 30 KBS 35/26 15 dips (any style)Perf: Metcon…