2-7-17

CrossFit Inside Out – CrossFit Warm-up With a PVC 10 Pass Throughs 10 Around the worlds 10 OHS 20s Lat Stretch Then, 2 sets w. Empty Bar 5 Hang Muscle Snatch 5 OHS 5 Hang Power Snatch Then Foam Roll Lats Spend 60s on each side with slow passes Face-off! … Read More

2-6-17

CrossFit Inside Out – CrossFit Warm-up PVC Game, Then, 20 Walking Lunges 20 Wallballs 15 Hang Muscle Cleans 15 Front Squats 10 Deadlifts 10 Front Rack Reverse Lunges Then X-Band Works 10 Small Steps forward, backward and laterally Strength Wide Stance High Box Squat: Work up to a 3RM. Rest … Read More

2-3-17

CrossFit Inside Out – CrossFit Warm-up Barbell Warm-up x 3 sets: 5 Deadlifts 5 Hang Muscle Cleans 5 Front Squats 5 Jerks *20s pigeon pose ea side after each set. Add weight after each set but keep loads light. Then Glute Activation x 1 set – Hip circles W/ x … Read More

2-2-17

CrossFit Inside Out – CrossFit Warm-up Dynamic Circle Warm-up – Include movements from metcon. Who’s ready for wallballs?? Metcon Top score=5rounds Work must be completed inside of the min. Metcon (AMRAP – Rounds) EMOM 30: Minute 1: Cal. x 10 cal Minute 2: 30 Double Unders Minute 3: 15 Box … Read More

2-1-17

CrossFit Inside Out – CrossFit Warm-up Fish Game on the Rower + + 10 PVC Pass Throughs 10 PVC Around the World 10 Push-ups 10 Air Squats Then Upper Body Prep Accumulate: 1a) 2 x 15 Band pull-aparts 1b) 2 x 15 Band push-downs Just in case we all forgot! … Read More

1-31-17

CrossFit Inside Out – CrossFit Warm-up 2 Sets of: 5 PVC Pass Throughs 5 PVC around the worlds ea. 5 Push-ups Then w. empty bar: 5 Muscle Snatches 5 T2B or Knee Raises 5 OHS 5 Thrusters 5 T2B or Knee Raises Then T2B Drills: Strict Knee Lift x5 Kip … Read More