Fundamentals #2

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Stay Strong CrossFit - FundamentalsWarm-upThe Wallball Technique -Start with the proper clean and go into 5 Wallballs building in height -5x5Skill WorkPull-ups (Progressions)1) Ring Row Standard 2) Strict Pull Up 3) Jumping Pull Up 4) Kipping Pull UpWeightliftingShoulder PressPush PressMetconMetcon (Time)12min Time Cap 500m Row 20 Wall Balls 100 Singles…

Friday 6/16

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Stay Strong CrossFit - CrossFitWarm-upPre-Class Smash: Gut Smash T-Spine Smash Hamstring Smash 750m Row 3 Rounds 10 PVC Passthroughs 10 Hanging Active Scaps (Push and Pull) 10 Kipping Swings 10 Kossack Squats 5 OHS (3sec Tempo/1sec Pause) 20sec Banded Hamstring StretchWeightliftingOverhead Squat (3x6 @ 65%)MetconMetcon (AMRAP - Reps)The Granite Games…