Main – CrossFit

View Public Whiteboard


Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.
Stretches: Hip Flexor, T-Spine Smash, Oly Wall Sit

Strength & Skill

Prior to squatting:

** Motor Control- Use the bands around the mid thighs, while performing air squats. This drill is to help find and continue the slight torsion in the hips.

Back Squat (6 Rounds of 3 to 5 reps)


Metcon (AMRAP – Rounds and Reps)


10 Round of High Density Work

Every 1:30 min Complete:

10 x Air Squats

5 x Jump Squats

5 x Pull Ups

10 x Jump Lunge (L/R=1)