3 rounds:

5 PVC Pass through+ toe touch
5 Push press (dip, pause, assess vertical torso…then drive up)
2 Jefferson curls w/ barbell
5 Cat/Cow with 3 sec hold
15 sec Superman hold
15 sec Hollow hold
10 Close-grip kip swing
2 Wall walks


1:00 spiderman lunge hold per leg

1:00 couch stretch per leg


The CrossFit Total

Back Squat (1 rep max)

Shoulder Press (1 rep max)

Deadlift (1 rep max)

Spend 12-15 minutes working up to your max on each lift, in this order. Score is total weight.



6 Rounds for time:

6 Pull-ups
12 Kettlebell deadlifts (53 lb./35 lb.)
18 Lateral step box overs
400m Run



10 rounds for time of:

5 Strict pull-ups
3 Deadifts (185 lb./125 lb.)
200m Run to food park (walk back)]]


Wednesday March 28, 2018

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