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7.21.17

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Dynamis CrossFit - CrossFitWarm-up4min Row Gym Length Over Under Hurdles Bear Crawl w/ Plate on Back (https://www.youtube.com/watch?v=PlC4BAQH7Os) 10 PVC Pass-Through 10 OHS 10 Bar Kips Couch Stretch 2min / sideA: Hang Clean + Clean (In 15 min build to heavy single of complex)both squatnot maxing. keep technique perfect. call it…

7.20.17

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Dynamis CrossFit - CrossFitA: Double-Unders (4min AMRAP)Warm-up3 sets 10 Arm Circles / ea. direction 10 PVC Pass Through 10 High Plank Opp. Knee to Opp. Elbow 2min Partner Shoulder Stretch - https://www.youtube.com/watch?v=fN7bflIyEf8 Foam Rolls Back and Lats - 2min per sideB: Metcon (AMRAP - Reps)Assault Bike / Row / Run*…

7.18.17

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Dynamis CrossFit - CrossFitWarm-up2 sets 20 Air Squats 10 Hollow Rocks 10 Bar Kips 20 High Plank Shoulder Taps 60 sec Assault Bike 3min Banded Shoulder DistractionA1: L-Sit (4 sets x Accumulate 30sec Hold)Scale with knees tucked and/or one-leg straight, one tucked Rest 90 sec after 1 set move to…

7.17.17

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Dynamis CrossFit - CrossFitWarm-upParking Lot Loop High Knees Butt Kicks High Skip Gym Length Samson Stretch Burpee Broad Jump 30 Push-up on 30" Box (try and go UB) Foam Roll Quads - 2min per sideA: Bulgarian Split Squat (4 sets x 6-8 reps per leg)start w/ weaker leg and have…

07/14/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-up (No Measure)400m run 20 Air Squats (use rig and hit perfect positions) 200m run 10 single leg rdl 10 no push up burpees Duck walk (1 air squat every 2 steps) Bear crawl Sideways crabwalk (right) Inch worms Sideways crabwalk (left)WeightliftingFront Squat (20 mins to find…

07/13/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min moderate bike/400m run 15 Burpees 10 Scap Pull Ups 10 Scap Push Ups Bear Crawl Crab Walk Inch Worms Backwarns Bear Crawl Backwards Crab Walk Backwards Inch WormsWeightliftingShoulder Press (5,5,3,3,1,1,1,1...)Take 15 minutes to find a heavy single for the dayMetconMetcon (Time)Bye Bye Monica!…