09/01/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2. Row Min 3: Med Ball Cleans Min 4: 12 KB Swings Mobility 1. Leg Swings 2. Front Rack Mobility on Floor 3. 10 Tempo Air Squats/20 Lunges 4. Ankle and Hip Opener Weightlifting Enderton Front Squat complex (3 x 3…

08/31/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1. Bike Min 2. Row Min 3. HS Hold Min 4.5 PVC Pass Throughs and then Muscle Snatch with PVC. Use rig to keep the bar close Mobility 1. Leg Swings 2. 20 Squats/20 Lunges 3. Hip and Ankle Opener Weightlifting Snatch Push Press…

08/30/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 15-20 HR Push-Ups Min 4: Double Under Practice MIn 5: Bike Min 6: Row Min 7: 10 Wall Balls (Pause at Bottom) Min 8: 10 GHD Sit-Ups Mobility Calf Stretch on Wall Couch Stretch 1:00 Each leg…

08/29/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM 1: Bike 2: Shuttle Sprint 3: 3-5 Strict Pull-Ups + 5 Tight Bar kips + 5 kipping pull-ups 4: Front Rack KB Step Ups (5 Each Leg) Mobility 10 Active Samson Stretch 10 Active Lizards 10 Active Pigeons Weightlifting Power Clean + Hang Power Clean…

08/28/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM MIn 1: Bike Min 2: Row Min 3: Bulgarian Split Squat (6 Each Leg) Min 4: 15-20 Push-ups Mobility 1. Leg Swings 10 Front to Back/ 10 Side to side (Each Leg) 2. 20 Air Squats and 20 Lunges 3. Ankle and Hip Opener Weightlifting…

08/25/3017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Shuttle Sprint Min 3: 10 Air Squats + 10 Push-Ups Min 4: One Leg KB Deadlifts (Alternate) Mobility 1) Leg Swings (Front to Back and Side to Side) 10 Each 2) Med Ball Thoracic Stretch 3) Ankle and Hip Opener…

08/24/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Tight Bar Kips – Hollow to Arch 2nd Rd – Work on Pull-Ups Min 4: Burpee Broad Jump Mobility 2 Rounds 1. 10 Band Pull-Aparts 2. 25 Ft. Duck Walk Weightlifting Bench Press (5 x 5 x…

08/23/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Row MIn 2: 10 Air Squats + 10 Ab Mat Sit-Ups Min 3: Handstand Hold MIn 4: Walking Lunge with Plate OH Mobility 1. Partner OH Stretch On wall 2. Wrist, Forearm and Front rack mobility Weightlifting Metcon Split Jerk (3-3-2-2-1-1-1) 12 Minutes…

08/22/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Row Min 2: Shuttle Sprint Min 3: Band/Bar Good Mornings MIn 4: Single Arm DB Bench Press 5 Right/5 Left (2 Sets) Mobility 1) Forward/Backward Leg Swings 10 each leg 2) Side to side leg swings 10 each leg 3) Active Spiderman’s (5/leg)…