Main – CrossFit Group WOD
DODGEBALL tonight at 7:30PM. Bring your war face.
The first installment of WOD League gets underway tomorrow from 10AM to Noon. Bring your war face.
And stay tuned, big announcement coming out today on our FB Page. Bring your war face.
Barbell Stability Warm-Up (No Measure)
Jog 400M
Mobility Drills
1.Arm circles
2.Leg kicks
3.Neck Rolls
4.Hip Circles
5.Knees circles
6.Samson Stretch
then:
With a Barbell, do 6-10 reps:
Right/Left Hand Suitcase deadlift
Right/Left Hand Suitcase Lunge
Right/Left Hand Barbell Squat
Right/Left Hand Overhead Squat
Right/Left Overhead Lunge
Bar always points forward and back – AND Make SUre You Give Your Neighbor Some Uh-Oh Room!
Floor Press (5-5-5-5-5)
Spotters a must
In between sets perform:
10 Trap 3 Raises per side
2.5lbs if done right is very challenging
04112014 (Time)
15-12-9-6-3
Push Press 155/105#
Pull-Ups
Progression Weight:
95-135/65-95
45-65/35-55
Ring Rows
