Warm-Up:  Kettlebell Conditioning   Conditioning: "Fight Gone Bad" 3 Rounds for Total Reps: 1 Minute Max Wallballs (20/14) 1 Minute Max Sumo-Deadlift High-Pulls (75/55) 1 Minute Max Box Jumps (20") 1 Minute Max Push Presses (75/55) 1 Minute Max Calories on Rower *Rest 1 Minute Between Rounds   This Week's MobilityRead More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Pausing Front Squat – 4 x 4 *Hold for 4 seconds at bottom of squat on 1st and 4th reps   Conditioning: Complete 5 rounds: Handstand Hold – 30 seconds Max Handstand Push Ups Static Pull or Chin Up Hold at top – 30 seconds Max...Read More