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Wednesday 8/16/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Banded Shoulder Distraction – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 ACTIVATION 500 Meter Row (slow) or 15 Calorie Bike (slow) into… :20 second Samson Stretch each side :20 seconds AbMat Sit-Ups :20 seconds Air Squats 5 Box Jumps (you choose height… reset […]

Tuesday 8/15/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Pigeon Pose – 2:00 each side ACTIVATION 500 Meter Light Row into… 10 Hollow Rocks 10 Superman Rocks 5-3-1: Spiderman and Reach, each leg Inchworms Empty Barbell Stiff Legged Deadlifts then work thru technique for PC/PJ and […]

Monday 8/14/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Couch Stretch – 2:00 Each Leg 2:00 Slow Bike or Row 5 Strict PU 10 Pushups 15 Air Squats 10 Hollow Rocks, 10 Superman Rocks 30s – Alternating Spiderman + Reach Followed by… Barbell Warmup (Empty BB) 5 […]

Saturday suck. Move A Ton For Time

Acme CrossFit – CrossFit View Public Whiteboard Metcon (Time) Using multiple apparatus available, move the weight 100 m. Men must move 2000 pounds, women must move 1600 pounds. No weight can be used two times in a row. No weight can be used more than four times.

Friday 8/11/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Medball Thoracic Opener – 2 Sets of 1:00 Pigeon Pose – 2:00 each side ACTIVATION 2:00 Light Row 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers 5 Strict Pull-Ups 10 Russian Kettlebell Swings 15 AbMat Sit-Ups Barbell […]

Thursday 8/10/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Ankle Flexibility (Dorsiflexion) – 1:00 each foot ACTIVATION 3:00 Slow Bike or Row 3 Scap Retraction + 3 Strict Pull-Ups 6 Russian Baby Makers 9 PVC Overhead Squats 12 AbMat Sit-Ups 20 second Samson Stretch each side Followed […]

Wednesday 8/9/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Banded Shoulder Distraction – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 ACTIVATION 500 Meter Row (slow) or 15 Calorie Bike (slow) into… :20 second Samson Stretch each side :20 seconds AbMat Sit-Ups :20 seconds Air Squats 5 Box Jumps (you choose height… reset […]