Main – CrossFit

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Warm Up # 1 (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups


Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization

Strength & Skill

Load two bars, one heavy for HSGDL’s and one light for Power Snatch. These two movements are performed in sequences. HSGDL’s to gain a steady load to the hips and PS’s to finish the explosive movement w/ concentration on form.

Halting Snatch Grip Deadlift (5-5-5-3-3-3)

Power Snatch (8-8-8-6-6-6)


Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.