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Warmup: ROM, dynamic stretches, 10 of everything: Squats, HRPU, Slow Mountain Climbers, Sit ups, Supermans, Hollow rocks, Squat and Reach Strength: 5 x 8 Barbell Glute Bridge (:02 iso hold at the top) WOD: 20:00 AMRAP 9 KB Deadlift 15 Ball Slams/KB Thruster 21 Straight leg sit ups Cooldown: Roll out and stretchMORE INFO
Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over RowWarmup to 65% 5 x 1 build up to a heavy single WOD:Run 200m 5 rounds::30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds::30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; more »MORE 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