by Sean Osborne | Nov 27, 2020 | WOD
201128Warm-upCrossFit Warm-up3 rounds not for time of: 30 sec sampson stretch (each leg) 10 air squats 10 sit-ups 10 glute bridges 10 push-ups 10 pull-ups/ring rowsMetcon RxMetcon (AMRAP – Rounds and Reps)AMRAP 15 8 DB snatch R (50/35) 8 BD snatch L 8 goblet...
by Sean Osborne | Nov 22, 2020 | WOD
201123Warm-upWarm-up2 rounds, not for time of: 50 double unders 8 glute bridges 1x Burgener warm-up with empty bar,The Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of muscle snatch 3-5 reps of overhead squat 3-5 reps of hang squat...
by Sean Osborne | Nov 22, 2020 | WOD
201124Warm-upWarm-up2 rounds, not for time of: 45 secs of jumping jacks 7 ring rows 10 sit-ups 15 m of high knees 10 lateral lunges (5 per side) 15 m of butt kicks 10 air squats 5 tuck jumps 10 glute bridgesMetcon RxMetcon (Time)100 Double Unders 30 Knees-to-elbows 15...
by Sean Osborne | Nov 22, 2020 | WOD
201125Warm-upWarm-up
by Sean Osborne | Nov 22, 2020 | WOD
201127Warm-upWarm-up
by Sean Osborne | Nov 15, 2020 | WOD
201119Warm-upWarm-up
by Sean Osborne | Nov 15, 2020 | WOD
201120Warm-upWarm-up
by Sean Osborne | Nov 15, 2020 | WOD
201121Warm-upWarm-up
by Sean Osborne | Nov 15, 2020 | WOD
201116Warm-upWarm-up4 rounds, not for time of: 5 burpees 5 shoulder pass throughs, pvc pipe 5-7 band pull aparts 3-5 scap pull-ups 3-5 knees-to-elbows, hollow rocks or sit-ups 3-5 ring rows or pull-ups *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Nov 15, 2020 | WOD
201117Warm-upWarm-up2 rounds, not for time of: 50′ broad jumps 10 push-ups 10 glute bridges 1x Burgener warm-up with empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of muscle snatch 3-5 reps of overhead squat 3-5 reps...
by Sean Osborne | Nov 15, 2020 | WOD
201118Warm-upWarm-up
