CrossFit 140604


Complete individual warm-up prior to class.
The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge w/PVC Overhead
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)


4th of July: Red, Wod and Blue!


Foam Roll: Quads, Hammies, Adductors and Abductors

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


CrossFit 140604
Squat Clean 135/95 lbs
Handstand Push-up
21-15-9 Reps for time.
Time Limit: 18 Minutes