Box Jump Overs

Dilly Dilly

6 sets of: OHS x 3 Rest 2-3 min between sets Amrap 10: 10 pull-ups 10 DB snatch (70/50) 10 box jump overs (24/20) “Most people lack the proper glute strength and hip mobility to make their posterior chain work efficiently. If you want to do an overhead squat, your calves, hamstrings, glutes, adductors, and […]

2009 Flashback

Relay begins and ends with a Team 500m Run and Team Thrusters. First person must wait until the entire team touches the thruster bar to begin the thrusters. Time will not be called until the entire team touches the thruster bar after the final run. Run 500m as a Team w/ heavy rope 50 Thrusters […]

Sound Proof

**REMINDER:  We are closed for the weekend due to the 2-day CrossFit Gymnastics Cert** Warm up: coaches choice 3 rounds for time: 5 ring muscle ups 10 Front squats (165/115) 20 box jump overs Core: tabata hollow hold 10 second active rest in superman hold