Get On the Board!

You’ve taken elements and done CrossFit for some time now to get the feel for it, let’s work on those performance goals! 

Dynamic warm up:
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up:
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

100 push ups in as few sets as possible

Skill of the Day: 
Muscle ups and transitions

Workout of the Day: 

15 minutes amrap
15 kb swings
15 box jumps
Rest then

5 minutes of fun
The hard way for reps

1 min jack knife sit ups (20,14)
2nd min reverse
3rd min jack knife
4 th min reverse
5th min jack knife

MAD MOBI: (Michael and David mobility)
Press ups
Pigeon
Calf stretch
Lat band stretch

3-2-1 GO! 

2 Replies to “Get On the Board!”

  1. All of you at Crossfit CP have no idea how hard you all make me push myself even though you are in Texas and I am in Ga. You all are my favorite Crossfit go to and I read and study you guys everyday. Thanks for being a great leader in Crossfit.

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