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Recovery / Skill

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CrossFit Spokane - CrossFitWarm-upFoam Roll 500m Row/400m Run/.5 Bike 2 x 10-15 (8min) Band pass Throughs Band Pull Aparts Windmill GHD sit Up or T2B KBSMobilityLax Ball Hamstring Banded Hamstring Wall Squat w/ in/ex rotationWeightliftingFront Squat (5-5-5-3-2-1+)40%, 50%, 60% 75%, 85%, 95%WorkoutMetcon (Time)4 rounds 200m Run 15 T2B 15 jumping…

Shuttle Sprints

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CrossFit Spokane - CrossFitWarm-upWarm-up (No Measure)400m run/500m row 2x30 seconds each: jumping jacks mtn. climbers hollow body rocks burpees walk outs down dog w/pedalsSkill WorkDU practice Dynamic Mobility Running MechanicsWorkoutMetcon 10m Shuttle Sprint 30 sec (10 Rounds) (10 Rounds for reps)10 Rounds 10 m Shuttle Run 30 Sec Work 1…

Recovery / Skill

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CrossFit Spokane - CrossFitWarm-upWarm-up (No Measure)5 Min Partner Row Row 250 M, then switch Class warmup Prayer stretch Barbell mash out Sotts PressWorkoutMetcon (Time)Partner 1: Deadlift hold (205/155) Partner 2: 21,18,15,12,9,6,3 Wall balls (20/14) V-ups *Partner 2 will complete 21 reps of wallballs, while partner 1 is in a deadlift…

Chief’ish

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CrossFit Spokane - CrossFitWarm-upJump Rope Complex 2 Rounds 10-15 Each Pass Through Ring Row GHD Sit Up KBS Mtn ClimbersSkill WorkBurgener WU (Hang Clean Version)WeightliftingPower Clean40/50/60% 70/80/90% 5,5,5 3/3/3+WorkoutMetcon (Time)200m run 5 rounds 3 Power Clean 6 Push Up 9 Air Squat 200m run 4 Rounds 3 Power Clean 6…