Ringing, Slamming, and Jumping

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips


  • CrossFit Regionals are May 9-11. Tickets are on sale now!
  • Roll out:Legs (Hamstring & IT Band)


Bench Press
85%x1 AMAP
Try to get 7 or more.

Skills & Technique: (Click below for links to more info)


5 Ring Rows (Hip High)
10 Slam Balls 25/15 lbs
15 Squat Jumps (Must touch 6" above standing reach)
12 Minute AMRAP