Crossfit The Shelter Posts - TopicsExpress

Wednesday 150114 Baseline: General warm-up ADVANCED Work
Wednesday 150114 Baseline: General warm-up ADVANCED Work Capacity: A. Every 90 seconds, for 9 minutes of: Front Squat x 2 reps @ moderate/heavy load S...

Tuesday 150113 Baseline: Shoulder mobility then 3 rounds – 5x
Tuesday 150113 Baseline: Shoulder mobility then 3 rounds – 5x thrusters ( only barbell), 10x box jumps, 15 sit –ups ADVANCED Strength: Bench Pres...

Friday 141219 Baseline: Clean transfer exercises ( beginners:
Friday 141219 Baseline: Clean transfer exercises ( beginners: Hip mobility in prep for Front Squat) Technique: Clean ( Beginners: Front Squat) Work C...

Thursday 141009 Baseline: Shoulder ROM drills, rotator cuffs
Thursday 141009 Baseline: Shoulder ROM drills, rotator cuffs drills Strength: Bench Press – search for new PR : 2-2-2-1-1-1-1 Assistance work: ...

Monday 140728 Baseline: ROM drills, 2 rounds of Burgener warm
Monday 140728 Baseline: ROM drills, 2 rounds of Burgener warm up, then 5’ practicing double unders and kipping/butterfly pull ups Strength: Bench ...

Friday 140725 Baseline: ROM drills, dynamic hip mobility, calf
Friday 140725 Baseline: ROM drills, dynamic hip mobility, calf and quads dynamic stretching (4’) Technique: Spend 6’ practicing Double Unders/Kip...