Shawn

Thursday

CrossFit 611 – CrossFit Warm-up 500m Row Dynamic Warm-Up 9:00 Alt EMOM Min 1: 5 SA KB Turkish Sit Ups (NOT TGU) (Per Arm) https://youtu.be/zbMmR7NXc0w Min 2: 12-15 BB Hip Thrusts (AHAP) Min 3: 15- 20 Standing Calf Raises/Leg https://youtu.be/BIRC4Qj7tsw… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 400m Row, then “Hip Circle Glute Circuit” (Wear Hip Circle/Micro Band for Entire Circuit) 10 Glute Bridges w/ :03 Hold at Top 10 Squats w/ :03 Hold in Bottom 20 Lateral Steps/Side 10 Quadruped Hip… Read more »

Monday

CrossFit 611 – CrossFit Warm-up :20 Easy/:20 Moderate/:20 Sprint (Row/AB or Ski) Lap Walking Spider Mans Lap Knee Pulls Lap Gate Openers 10 Supine Hip Thrusts (w/ Hip Circle) 10 Bird Dogs/Side 10 Fire Hydrants/Side :30 Quad Smash/side :30 Hamstring… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up Coach Choice Conditioning Metcon (AMRAP – Reps) 6 Rounds 4:00 Work/:60 Rest 3 Person Teams 200/150m Row (Each) or 15/12 Cals (AB) (Each) 15 Wall Balls (Each) Rounds 1/4: AMRAP KBS (1.5/1) Rounds 2/5: AMRAP… Read more »