Shawn

Friday

CrossFit 611 – CrossFit Metcon 19.4 CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 10:00 @ Warm Up Pace :20 Easy/:20 Moderate/:20 Sprint (Row/AB or Ski) 1-5 Banded Hip Thrust + Hip Abduction Ladder :30 Scorpion Stretch/Side 20 Alt Reverse Lunges :30 Banded Face Pulls :30 Wrist Mobility 10… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 400m Run then, Lap Spiderman Lunges Lap Frankensteins with Toe Touch 5 min movement prep (PVC Back Squat and Deadlift Technique)- coach led then, 2 Rounds: 1-5 Banded Hip Thrust + Hip Abduction Ladder 10… Read more »