10/26/2017

Justin Smith – CrossFit Warm-up 2 Rounds 200 M Jog 10/7 Cal Bike 10 Hip Extensions 10 Single Arm DB Push Press (5 Each Arm) Weightlifting BTN Push Press (5 x 5 x 5 x 5) 12 Minutes to work up to a 5RM. Jerk Grip Metcon Metcon (AMRAP – Reps) 16 EMOM Min 1:…

10/25/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Single Leg Box Step Ups Min 4: 10 Burpees to a target Skill Work Pull-Ups 1) Strict 2) Kipping 3) Kipping C2B 4. Butterfly 5. Butterfly C2B Metcon Metcon (Time) For Time 500 M Row 3 Rounds of Cindy 20/15…

10/23/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Hip Extensions Min 4: KB Waiters Carry 2 Rounds 4 Inch Worns 8 KB Swings 10 Barbell Good Mornings Metcon Metcon (Time) 3 Rounds For Time: 21 Wall Balls 20/14 Rx+30/20 15 Deadlifts 185/125 Rx+225/155 9 Dumbbell Push Jerks…

10/21/17

Justin Smith – CrossFit Metcon Metcon (Time) For Time – Teams of 2 Round 1 10 Tire Flips 20 Bench Press BW/70% 30 Double Unders Each Rx+ x2 40 Cal Row 50Ft Walking Lunge each on Back 135/95 ——————————————————- Round 2 10 Tire Flips 20 Bench Press BW/70% 30 Double Unders Each Rx+ x2 40…

10/19/2017

Justin Smith – CrossFit Warm-up MIn 1: Bike Min 2: Row Min 3: 5 Elbows High and Outside + 5 Muscle Snatches + 5 Snatch Balance Mobility 3 EMOM Min 1: Leg Swings Min 2: Thoracic Spine Stretch Min 3: Ankle Hip Opener *Go Straight into this after warm-up. Weightlifting 3 Position Snatch (5 x…