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Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#)15 ring dips or elevated box dips20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each sideRoll and stretch more »MORE INFO
Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 20:00 AMRAP 6 SDHP (95/65#) 12 Wall Balls 6 Bulgarian Split Squat (95/65#) 12 Super more »MORE INFO
Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretchMORE INFO
Bo Yates makes exercise FUN! She has a passion for encouraging people to become the healthiest versions of themselves through exercise and nutrition. Her love for training people began over 20 years ago through yoga. In 2011, she began personal training and drank the CrossFit kool-aid, earning her L1, Movement and Mobility, Olympic Lifts, Rowing more »MORE INFO