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)…

08/21/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Easy Bike 2nd Rd. :30 Faster Bike/:30 Air Squats Min 2: Easy Row 2nd Round – Faster Row Min 3: Walking Samson Stretch Min 4: 5 DB Deadlift/5 DB Front Squats/5 DB Push Press Mobility Front Rack Stretch – 1:00 Laying on your…

08/18/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row MIn 3: 5 PVC Pass Throughs + 5 PVC Muscle Snatch + 5 OHS Min 4: KB Swings Weightlifting Hang Power Snatch (3 x 3 x 3 x 3) Metcon Metcon (Time) 21-15-9 Deadlifts. 225/155 275/195 Box Jumps 24/20.…

08/17/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10-15 Burpees Min 4: Ring Rows 2nd Round: Warm up for Pull-Ups Weightlifting Bench Press (3 x 3 x 3 x 3) 4 Sets of 3 Climbing in Weight Metcon Metcon (Time) 2 Rounds 16 Wall Balls…

08/16/2017

Justin Smith – CrossFit View Public Whiteboard Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Rd. 1 Squat Therapy Rd. 2 Air Squats Min 4: 5 Strict Pull-Ups + 5 Kipping Pull-Ups Tempo Back Squats (3 x 3 x 3 x 3) 3 Seconds going down and 3 Seconds in the bottom…