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Category: Services

Question #34: Best CrossFit

Question #38: Best Health Club/Gym

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The Mobility

• Knee to Post
• T-Spine Wall Extension

Warm-Up

The warmup is short and sweet. We want to prime the body before we head into the coach led piece of the complex.

• Snatch Balance

Strength

• The strength is a snatch/OHS complex, so you will not drop the bar at all through all of the movements. One movement will move right into the next- touch and go!

If snatching/OHS are difficult due to mobility restrictions or injuries, a clean/squat complex can be substituted.

• Snatch
• Hang Power Snatch
• Overhead Squat

The Metcon

As Many Rounds As Possible in 16:00

‍At 3-2-1 go and at 8:00, you will complete a run (Rx= 800m, Per=650m, and Fit= 400m)

• Kettlebell Swing
• Dumbbell Power Snatch
• V-Ups

The Finisher

• Shrugs (w/ DB)
• Banded Glute Bridge

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