GROUP WARM-UP
2 Rounds of:
5 T-spine opener
5 Shoulder press (empty bar)
5 Push press (empty bar)
5 Push jerk (empty bar)
20 Double-unders/20 singles
T-Spine Opener:

BARBELL CYCLING
Every 2 minutes for 8 minutes:
20 Double-unders (30 singles)
5 Shoulder-to-overhead RX+ 185/125; RX 155/105; M55+ 135/75

Rest 2 minutes

Every 2 minutes for 6 minutes:
30 Double-unders (50 singles)
5 Shoulder-to-overhead RX+ 155/105; RX 135/95; M55+ 115/55

Rest 2 minutes

Every 2 minutes for 4 minutes:
40 Double-unders (60 singles)
5 Shoulder-to-overhead RX+ 135/95; RX 115/75; 55+ 105/35

Rest 2 minutes

PULLING STRENGTH
3 sets of:
8 Dumbbell prone row

10 Inverted bar or ring row
8 Rear delt dumbbell shoulder raise

MIDLINE
2:00 Minute Sandbag hold

Rest 5 Minutes

1:00 Minute Sandbag hold

HAPPY BIRTHDAY TO CAMMY, JEN WATSON, JEREMY SCHWIBNER & MIKE OTT!

Last Weekend’s 5K

Saturday was a great day, we supported the Haffield 5K, got in a CrossFit

workout and socialized at the gym with mimosas. Thanks for coming out!

Our crew REPRESENTED…we won the male and female overall as well as masters and most of the age groups!

Full results HERE