WARM UP Coach Stretch OHS Mobility 2 Rounds 5L/R SA KB Sots Press 8 RKB Swings 8 Alt Single Leg V-ups 100m jog Skill / Strength 5 x 1 2...

WARM UP Coach Stretch Shoulder/Squat Mob 2 Rounds 6 Kip Swings + 3 Pull Ups 8 Sumo Stance Toe Touch Crossovers 5L/R DB Push Press 20...

WARM UP Coach Stretch T-Spine Mobility 5 AMRAP 20s Bike / Row 6/Leg single Leg Glute Bridge 8 Dead Bugs 6 Air Squat 8 Hollow Swings Skill...

Warm Up Mobility/ Stretch 2 Rounds 8 Tempo Overhead Squats 5 Sotts Press 8 Hollow Rocks 10 Second Handstand Hold A. Snatch 3 Squat Snatch...

Box Announcements: The CrossFit OPEN is just around the corner! You will see past OPEN workouts posted for our WODs in preparation for...

Warm up Mobility/Stretch 2 Rounds 10 prisoner squats 10 good mornings 20ft DB OH Walk (L/R) 10 second Dead Hangs A. Snatch 1 Power Snatch...

WARM UP Coach Stretch 2 Rounds 8 alternating bird dogs 8 MedBall Cleans 8 Med Ball Russian Twists 8 Walking Lunges 100m run Skill /...

WARM UP Coach Stretch Foam Roll Lats 5 AMRAP 5L/R DB Upright Row 10 Walking Toe Touch 6 Cal Row/Bike 20 DU/20 SU Skill / Strength 3 Sets...

WARM UP Coach Stretch T-Spine Rotation 3 RDS 100m Run 10 Alternating Coassack Squat 5 Burpee No Push Up (aka Up/Downs) 10 Sec Supinated...

A. Warm-Up for “B” 3 Sets for 6-8 reps Segmented Snatch grip Deadlift (3-pauses) 3-1-3-1 Practice your hook grip Use warm up weight and...

Warm-Up Coach Stretch Hamstring Stretch 3 RDS 8 Glute Bridge 6 Yoga Push Up 4 Scap Pull Ups + 4 Kipping Pull Ups 6 Dead Bugs Skill /...

WARM UP Coach Stretch T-Spine Mobility 2 RDS 10 Bird Dogs 5/side Goblet Cossack Squat 10 KB Sumo Deadlift 20s Bike/Row Skill / Strength 5...

Clean 1 power clean+ 2 hang power clean + 2 push jerk 3x1 @80% 2x1 @90% Front squat 3x3 @90/95% Clean pulls 2x3 @100 3x1 @105% CORE 4x20...

WARM UP Coach Stretch Shoulder and Squat Mobility 2 RDS 8 Sotts Press 10 Sumo Stance Good Morning 8 Glute Bridges 10 Hanging Flutter...

Coach Stretch Hamstring Stretch WARM UP Coach Stretch Hamstring Stretch 3 RDS 5 Burpee Broad Jump 8 Narrow Stance Air Squat 5/arm DB...

WARM UP Coach Stretch 3 Min foam roll Quads & Hip Flexors Dynamic Stretches for Sprints 3 RDS x 10m per movement Zombies Kicks Butt Kicks...

Snatch 2 low hang power snatch + 1 ohs 3x1 @80% 2x1 @85% of power snatch Press 2 btn push jerk + 3 snatch balance w/ 2 sec pause on...

WARM UP Coach Stretch Hamstrings 3 RDS 8 Scorpion Stretch 5 Scap Push-ups + 5 Yoga Push-Ups 8 Glute Bridge 5 Kang Squat Skill / Strength...

WARM UP Coach's Stretch OHS Mobility 200m Run THEN: 2 RDS - Barbell Weight ONLY 4 Muscle Snatch 4 OHS 4 Drop Snatch 4 Snatch Balance 4...

WARM UP Coach Stretch Hamstrings and Shoulders 200m Warm-Up Run THEN: 3 RDS 10 Dead Bugs (weighted) 8 Weighted Good Mornings 5/side DB...