GROUP WARMUP
2 sets –
:30 bike
5 tempo sandbag squats
5 external oblique openers with leg raise
5 Kettlebell swings
5 dumbbell strict press

LEG STRENGTH
Front squat
4 sets –
3 front squats (3 second tempo down, 3 second bottom hold, fast up)

GYMNASTICS/POSITIONAL WORK
3 sets –
10 Tucked box handstand stability press

10/7 strict ring dips (scale: negative ring dips or banded ring dips)

BACK/CHEST DEVELOPMENT
3 sets –
8 Dumbbell Floor Press
5 Bar Rows with :05 hold at top

MOBILITY
1:00 each side, pigeon stretch
1:00 each side, couch stretch
:30 passive bar hang

Shout Out 

Time for another shout out…this one is all about Donteria Evans. “Don” has been a member for four-and-a-half months and, from day one, has hit the ground running. She attends both barbell sessions each week, is consistent in CrossFit classes and is seeing vast improvements in her strength and technique. She’s a busy teacher, but makes it happen! With her dedication, focus and attitude, we know Don will continue to grow as an athlete

and we can’t wait to see what she achieves!

Don, doing what she loves