Skills 3 sets of: 10 bent-over rear delt flyes - use light DBs or change plates 10 feet-elevated ring rows…
Skills 10:00 of coach-led Turkish get up practice Accessory Work 4 sets of: 10 barbell back step lunges (5L/5R) -…
Skills 3 sets of: 12 band face pulls 10 lateral raises - use change plates or light DBs :10 wall-facing…
Aerobic EMOM 15:00 alternating: Min. 1 - :40 row @ moderate pace Min. 2 - :40 box steps ups -…
Strength 3 sets of: 10-12 dragon flags 8-10 seated DB/KB press 8-10 feet-elevated ring rows Metcon Sport For time: 2…
Skills Muscle clean from power position 2x3 Push press w/ pause in dip + push press 2x2+2 Strength Power Clean…
https://www.instagram.com/p/BW6Non0nGDy/?taken-by=boomboxcrossfit_nrth Skills 5:00 movement review: overhead squat Then, 3 sets of: 8 single-arm KB/DB press in lunge position (8L/8R) 10…
https://www.instagram.com/p/BW22r5-HsPT/?taken-by=boomboxcrossfit_nrth Skills 2x2+2 muscle clean from power position + tempo front squat (5 seconds down) 2x2+2 tall jerk (on toes)…
https://www.instagram.com/p/BW20Ed-HyZc/?taken-by=boomboxcrossfit_nrth Accessory Work 3 sets of: 10 barbell back step lunge (5L/5R) - heaviest possible 12/10/8 standing single-arm DB/KB press…
https://www.instagram.com/p/BWv0NRiHGgb/?taken-by=boomboxcrossfit_nrth Strength 4 sets of: 12-15 GHD sit ups or weighted sit ups 5-8 strict pull ups - weighted if…