01/15/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: 1 Round of Cindy Mobility: Leg Swings/Ankle and Hip Opener/Hip Circle (5 Steps Right/Left/Front and Back) Weightlifting Back Squat (3 x 3 x 3 x 3 x 3) Every 2 minutes, for 10 minutes (5 sets): Back Squat x 3…

01/13/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: 10 Push-Ups + 10 Squats Min 3: Bike Min 4: 10 Barbell Clean and Press Metcon Metcon (Time) For Time 1000 M Row 60 Ring Dips 800 M Row 40 Ring Dips 600 M Row 20 Ring Dips M/F Ring Dips 50/40/30 F/F…

01/12/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: 8 Box Jumps Barbell Warm-Up Press From Receiving x 3 BTN Push Press + OHS Contact Hip High Pull Drill Muscle Snatch Snatch Balance Weightlifting 1 Hip Snatch + 1 Hang Snatch (3 Sets of 3 EMOM + 1 Minute…

01/11/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: Bike Min 3: :30 Double DB Hold Overhead Min 4: 10 KB Swings Bar Warm-Up: 10 Barbell Good Mornings + 10 Deadlifts with Bar Weightlifting Deadlift (3 x 3 x 3 x 3) 12 Mins to work up to a heavy set of…

01/09/2018

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: 200 M Jog Min 2: 10 Hip Extensions Min 3. KB OH Waiters Carry Min 4: 5 K2E + 5 T2B Metcon Metcon (Time) For Time 21-15-9 Cal Bike GHD Sit-Ups Rx+ Med Ball 20/14 Directly into… 21-15-9 Cal Row DB Push Press 35/20 Rx+50/35 Accessory…

01/08/2018

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Row Min 2. Bike Min 3. Shoulder Taps Min 4. 16 Band Step Overs Skill Work 1. Air Squat Form – Squat Therapy 2. Push-Up – Full Range of Motion 3. KB Swings Metcon Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Squats 15 Push-Ups…

01/06/2018

Justin Smith – CrossFit Warm-up Min 1. Row Min. 2 Bike Min 3. 10 Push-Ups + 10 Squats Min. 4: 30 Double Under Practice Metcon Metcon (Time) For Time – In Teams of 2. Share all work. 2 Rounds 200 Double Unders Rx+ 300 DU’s 50 Bench Press Rx M-BW W-70% BW 100/60 Pull-Ups Rx+…