11/29/2017

Justin Smith – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: 10 Sumo Inch Worms Min 3: 1 Arm Russian KB Swing Mobility Throacic Spine Med Ball Stretch Barbell Warm-Up – Together 3 Muscle Snatch 3 BTN Push Press – Snatch Grip 3 Hip Power Snatch 3 Hang (Above Knee) Power Snatch 3 Power…

11/27/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: 10 Squats + 10 Push-Ups Min 3: Bike Min 4: Walking Lunge – Samson Stretch Mobility 1. Leg Swings – 8 Front to Back/8 Side to Side 2. Ankle and Hip Opener Weightlifting Back Squat (5 x 2 x 5 x 2) Every…

11/25/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Laps around Gym Min 2: Bike Min 3: Row Min 4: 10 OHS w/ PVC Min 5: :30 HS Hold Metcon Metcon (Time) For Time 1000 M Row 21 Synchro OHS 95/65 Rx+115/80 63 HSPU’s 300 Double Unders *Increments of 50 15 Synchro OHS 45 HSPU’s…

11/22/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Suitcase Deadlifts (5 Each Arm) Min 4: 5 Strict Pull-Ups + 10 Push-Ups + 15 Squats Weightlifting Metcon Deadlift (3 x 3 x 3 x 3) Take 12 Minutes to work up to heavy set of 3. Metcon (Time)…

11/20/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Double Under Practice Min 4: 10-15 Push-Ups + 15 AbMat Sit-Ups Weightlifting Bench Press (3 x 3 x 3 x 3) 4 Sets of 3 at 5RM weight. Use this as a warm-up for the workout. Metcon Metcon (Time) 5…