Wednesday 9/30/2015

  Congrats to Kelly and Steve on their podium finish at CrossFit EXP this weekend!

Congrats to Kelly and Steve on their podium finish at CrossFit EXP this weekend!

Warm Up

3 Rounds

Row :45/Rest :15
Jump Rope :45/Rest :15

Then

3 Rounds

Sprint length of gym, back pedal back

Mobility:

Kicks
Side Lunges
T-Spine Mobility
Hands Elevated Static Spiderman Lunge + Hip Raise + Rotation Watch Video

   

Performance & Sport

Overhead Squat – Heavy Triple (10:00)

Front Squat – Heavy Double (10:00)

Back Squat – Heavy Single (10:00)

Cash Out

5x :20 AD Sprint/:40 Rest

Gatorz Sunglass - Made in the USA