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…

Saturday 6/03

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Stay Strong CrossFit - CrossFitWarm-up3 Rounds 5 KB Deadlifts 5 Goblet Walking Lunges/leg 5 Hanging Active Scaps 5 Kipping Swings 15sec Glute Bridge 15sec Hollow Rock 50m RunWeightliftingDeadlift (4x4 @ 70% w/3sec Pause Below the Knee)MetconMetcon (AMRAP - Reps)Teams of 3 30min AMRAP (1athlete running while other athletes chip away)…

Thursday 6/01

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Stay Strong CrossFit - CrossFitWarm-up3 Rounds 200m Run/Bike/Row 10 Goblet Squats 10 Hollow Rocks 10 Spider Lunges w/WGS 20sec Banded Hip FlossWeightliftingBack Squat (Build to a Daily 3RM)*15mins with NO Failed repsMetconMetcon (Time)5 Rounds 20 Wallballs (20/14) 10 Burpee Boxjump Overs (24/20) *16min Time CapL1 (14/12)(20/15) Rx (As Written) Rx+…