8 November 2016

Congratulations Ava on the Podium finish in your first Competition !

Congratulations Ava on the Podium finish in your first Competition !

ArticleArnold's Six Rules of [CrossFit] Success

Warm-up
5 Rounds:
5-10 Kip Swing / TTB / K2E
10 Bench Hop Over

Mobility
Glute S&F (ball)
4-Way Shoulder Distraction (band)
Frog Stretch

Metcon
A: AMRAP-4:
10 Russian Kettlebell Swings (70/53#)
10 Handstand Push-Ups

B: AMRAP-2:
10 Goblet Squats (70/53#)
10 Burpee Box Jump (24/20")

Gymnastics
Practice Rope Climbs
or ...

Personal Goal Work