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Wednesday 3/22/17 hbd Kim P.!

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Front Rack Stretch – 2:00 Total (https://youtu.be/S9U0JGGNx9Y) Wrist Stretches – :30s in each position (https://youtu.be/-L-8YRim2nw) ACTIVATION 2:00 Light Bike or Row. 30 Seconds Single Unders 6 Pushups, 6 Alternating Spidermans (3/side), 6 Slow Air Squats 30 Seconds of […]

Tuesday 3/21/17 LEG UP

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling – Quads and Adductors – 2:00 Pigeon Pose – 2:00 each side ACTIVATION 500 Meter Row (slow) 5-3-1: Walk Outs Spiderman and Reach, each leg *20 second plank (elbows) after each round. 250 Meter Row (medium/fast) Weightlifting Front Squat (10:00 to build to a heavy […]

Monday 3/20/17 LIGHT SPEED (hbd Ellie T – kids class)

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Couch Stretch – 2:00 Each Leg ACTIVATION 3:00 Light Row Pigeon Pose – 2:00 each side 2 Rounds: 20 Double-Unders 10 Sit-Ups 8 Slow Air Squats 6 Slow Pushups Metcon Metcon (Time) 3 Rounds: 20 Push Press […]

Saturday Suck 3/18

Acme CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 A. 50 m prowler push relay *time begins when you start part B B. Divide reps as needed, run together 150 DB Box step overs (40/25)(20”) *non working partners in plank* 100 T2B *non working partners holding DBs off ground* Run 600m […]

3.17.17 CrossFit 17.4

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Pec “Mashing” with a Lacrosse Ball – 1:00 each side Banded Shoulder Distraction – 1:00 Each Side Hamstring Lacrosse Ball Mobilization – 1:00 each side Banded Hamstring Distraction – 2:00 each leg Pigeon Pose – 2:00 each […]

Thursday 3.16.17 HBD Stephanie T.!

Acme CrossFit – CrossFit View Public Whiteboard Mobility If you are taking a rest day…make it active! This can help rep your body for recovery from the week and keep it ready for Friday’s 17.4!! Metcon (No Measure) Foam Rolling: Thoracic (Upper Back) – 2:00 Banded Shoulder Distraction – 1:00 Each Side Foam Rolling – […]

Wednesday 3.15.17 HOPSCOTCH

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic (Upper Back) – 2:00 Banded Shoulder Distraction – 1:00 Each Side ACTIVATION 5:00 Light Bike or Row Every 10 Calories, complete 20 Double-Unders Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Front Squats […]