Strength & Power Endurance

10 min Warm-Up Then: Stretch Then: 2x10 KB Swing (light to medium weight)…


Strength

10 min Warm-Up Then: Stretch Then: Squat 1×5 @50% of 1 rm 1×5 @60% of 1……


Strength & Power Endurance

10 min Warm-Up Then: Stretch Then: 2x10 Ring or Bar Dip 2x10 Push-Ups 2x10…


Strength

10 min Warm-Up Then: Stretch/Foam Roll Then: 5 sets 4x10m Walking Lunge +…


Strength

10 min Warm-Up Then: Stretch Then: Strict Press 6×3 @50-70% of 1 rm 1 min…


Strength & Endurance

5-10 min Warm-Up Then: Stretch Then: 3×1-5 Pull-Up Ladder 3×1-5 Push-Up…


Strength

5-10 min Warm-Up Then: Stretch Then: 2×10 Air Squat 2×5 Squat Jump 30 sec…


Strength

5-10 min Warm-Up Then: Stretch Then: 3×10 Air Squat 2×5 Squat Jump 2×5…


Strength

10 min Warm-Up Then: Stretch Then: 3×5 Wall Squats 3×7 RDL w/light weight…


Strength & Power Endurance

5-10 min Warm-Up Then: Stretch Then: 2×5 Wall Squats 3×5 Goblet Squats 3×7…


Strength

5 min War-Up Then: Stretch Then: 3x10 Dislocates 3×10 Air Squats 3×8 RDL…


CrossFit Open 2017

Strength

5-10 min Warm-Up Then: Stretch Then: Active Warm-Up 4x10m Bear Crawl…


Strength

10 min Warm-Up Then: Stretch/Foam Roll Then: 2x5 Wall Squat 3x5 Goblet…


Strength

5-10 min Warm-Up Then: Stretch/Foam Roll Then: Front Squat w/Box……


Strength

5-10 min Warm-Up Then: Stretch Then: Active Warm-Up 3x10m Bear Crawl 3×10…


Strength

5-10 min Warm-Up Then: Stretch Then: Active Warm-Up 3x10m Bear Crawl 3×10…


Strength/Endurance

5-10 min Warm-Up Then: Stretch Then: Pendlay Row w/wide grip 4×5 1-1:30min…


Strength & Power Endurance

5-10 min Warm-Up Then: Stretch/Foam Roll Then: 2x10 Dislocates 15-20 sec…