Shoulder opener – do this prior to the barbell warm-up/incorporate in your warm-up
2 sets of:
10 PVC prone lift-offs
10 foam roll wall slides
5 sets of:
1 push press + 3 push jerks + 1 split jerk
2 sets of:
200m sand bag carry
150m sled sprint 140/90
Midline:
2 sets of:
30 ab mat sit ups
10 ab wheel roll-outs
MEMBER SPOTLIGHT – JAY JOHNSTON
Jay is the man! And this month, he celebrates 5 years at our gym.
Hard-working and smart – CHECK!
Moves really well – CHECK!
Strong – CHECK!
Fun attitude and personality – CHECK!
Jay participates in the Open, he threw down during the Wodapalooza qualifier and he recently trained for a half Ironman…all while balancing a technical job, lots of friends and a big family.
Here’s more on Jay…
Occupation: Physician Assistant, Orthopedic surgery.
Family: Michelle, wife. Mia(12), daughter. Ava(10), daughter. Hunter(8), son
Favorite Crossfit movement or workout: prefer any heavy weightlifting and gymnastic workouts.
Favorite cheat meal: Wings, fries, beer, and cookies & cream milkshake.
Hobbies: Crossfit, boating, camping, relaxing at the beach surfing with kids, fishing, anything sports related.
Little known fact about you: I was born and raised in the Florida Keys. I once survived an attack by a wild bottlenose dolphin.
