GROUP WARM-UP
100 Meter ski
5 Front squats – empty bar
5 Burpees
5 Quarter squat jumps
100 Meter ski
5 Squats cleans – empty bar
5 Burpee board jump
METCON
For time:
1000 Meter ski
30 Squat cleans RX 155/105; Master55+ 125/75
200ft Burpee board jump DEMO VIDEO
STRENGTH
3 sets of:
10 Bicep curls barbell
10 Side delt raises dumbbell
For those of you who have Instagram, you know it’s a great way to keep on
top of what’s happening with your favorite athletes, brands, etc. I’ve compiled a list of some of our favorite accounts to follow. If you have any
others you love, post to comments.
Vero Strength + Conditioning – best gym around!
@verostrength
Dave Castro – head of the CrossFit Games, the man everyone loves to hate
@thedavecastro
Hook grip – videos, many slow-motion, of high-level Olympic lifters
@hookgrip
CrossFit – the mothership
@crossfit
Functional Bodybuilding – accessory movements to build your base of strength
@functional.bodybuilding
The Overheard Press – spoof/fake news in the world of CrossFit
@theoverheardpress
Dr. Michael Mash – Physical Therapist with demo videos for stretching/mobility
@barbellrehab
Zach Long, Doctor of Physical Therapy – more useful demo videos for movement issues, pain and tightness
@thebarbellphysio
Paul Castaneda – CrossFit/gym humor
@kickasstaneda