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Strongman Sunday

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up (No Measure)Partner Med-ball MedleyAtlas Stone Ladder (2-2-2-2-2)Lift as much as possible as form allows Each stone to each shoulderMetcon (Time)Strongman Cardio 3-5 rounds each for time 100' Sled sprint (4x45s/2x45s) 100' Farmers carry (70s/50s) rx+(100s/70s) 100' Sled Sprint (4x45s/2x45s) Rest as needed between efforts…

OHS, Burpees

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Jump Rope Complex 6-8 mins. of: Pass throughs SOTTS Press OH circles (crossover symmetry bands) Goblet Squats GHD sit-upsJump Rope Complex (Time)50 Double Foot 50 Single Foot Alternating 50 Single Foot Double Hop Alternating 50 Single Foot Alternating 50 Double Foot 50 DU'sWeightliftingOverhead…

Lynne

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upLax Ball Chest / Foam Roll 1-2 Rounds 10 min "ish" 200m Row 100m Arms Only 20 Pass Throughs ATY Drill 10-15 Push Ups 10-15 Back Ext 10-15 Hip Ups (w/ sliders) ***Stretch as needed*** Wrist/Forearms/Lats/Chest...Weightlifting8-10 min Warm Up your bench press and Pull Up…