Main – CrossFit Warm-up Junkyard Dog 25′ bear crawl 25′ backwards run 25′ high knee skipping 25′ high knee run 25′ sprint 25′ carioca R 25′ carioca L Power Monkey Theraband Shoulder WarmUp (No Measure) http://youtu.be/40vSMTQHV0o **Aim to do the…

Main – CrossFit Warm-up Power Monkey Theraband Shoulder WarmUp (No Measure) http://youtu.be/40vSMTQHV0o **Aim to do the pullup challenge 3x/week, this can be done before or after the regular workout**Pull-up 5-5-5-4-3 (No Measure) 3x 20s wall ball (light) 20s KB sdhp…

Main – CrossFit Warm-up Power Monkey Theraband Shoulder WarmUp (No Measure) http://youtu.be/40vSMTQHV0o **Aim to do the pullup challenge 3x/week, this can be done before or after the regular workout**5-5-5-5-4 Warm-up (No Measure) 2x 30 Double Unders 10 Wall Squats 10…

Main – CrossFit Metcon ()

Main – CrossFit Warm-up Power Monkey Theraband Shoulder WarmUp (No Measure) http://youtu.be/40vSMTQHV0o **Aim to do the pullup challenge 3x/week, this can be done before or after the regular workout**5-5-5-4-3 Metcon Metcon (Time) 5 rounds 500m row 15 bench press 105/75#Or…

Main – CrossFit compare to 9/13/13 Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dipslimit pull-ups to 3-5 or none if you are doing the…

Main – CrossFit Warm-up Power Monkey Theraband Shoulder WarmUp (No Measure) http://youtu.be/40vSMTQHV0o **Aim to do the pullup challenge 3x/week, this can be done before or after the regular workout**5-5-5-4-3 Weightlifting Deadlift (3@70%, 3@80%, 3+@90% of 90% 1RM) should start out…

Main – CrossFit Warm-up row 500m Burgener Warmup 10 pushups 10 situps Power Monkey Theraband Shoulder WarmUp (No Measure) http://youtu.be/40vSMTQHV0o **Aim to do the pullup challenge 3x/week, this can be done before or after the regular workout**pull-ups 5-5-5-4-3 Skill 3x…

Main – CrossFit Warm-up 400m run 50 double unders or singles 10 pushups 15 air squats 20 KB swings (light-mod weight) 10 burpees 10 PVC pass-thrus 30s hollow hold 30s tight arch Power Monkey Theraband Shoulder WarmUp (No Measure) http://youtu.be/40vSMTQHV0o…

Main – CrossFit Warm-up **Aim to do the pull-up challenge 3x/week, this can be done before or after the regular workout** Power Monkey Theraband shoulder warmup http://youtu.be/cMVVBUVBa3g Pull-up 5-5-5-4-3 The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of:…