Author: John

9-25-2017

CrossFit Santa Rosa Beach – CrossFit View Public Whiteboard Mobility & Activation 400m run then: foam roller: quads & adductores 2 min each leg foam roller: back & lats 2 min total couch stretch 1 min each leg wrist stretch 30 sec each way samson…

9-25-2017

CrossFit Santa Rosa Beach – Calorie Burner View Public Whiteboard Warm-up 400m run then: 3 rounds of: 5 deadlifts 5 hang clean 5 front squat 5 push press 5 burpees STRENGTH Back Squat (4 sets of 10 reps. Score last set) Metcon Metcon (AMRAP –…

9-23-2017

CrossFit Santa Rosa Beach – CrossFit View Public Whiteboard Warm-up 15 min mobility: 200m run then: samson stretch couch stretch pigeon pose wrist stretch front rack stretch Barbell Warm Up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Overhead Squats…

9-22-2017

CrossFit Santa Rosa Beach – CrossFit View Public Whiteboard Mobility & Activation Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell Assisted Thoracic Opener – 2 sets of 1:00 Wrist Stretches – :30s in each position Banded…

9-22-2017

CrossFit Santa Rosa Beach – Calorie Burner View Public Whiteboard Warm-up 400m run 2 Rounds, not for time: 6x Rope Climb 400m Farmer Carry (55/35) STRENGTH Front Squat (5 sets of 4 reps. Score last set) Metcon Metcon (AMRAP – Rounds and Reps) 4 min…

9-21-2017

CrossFit Santa Rosa Beach – CrossFit View Public Whiteboard Mobility & Activation Foam Roller: Back & Quads 6 min total Samson stretch: 30 sec – each side Pigeon Pose: 2 min each leg Couch Stretch: 2 min each leg Barbell Calf Rollout 1 min Warm-up…

9-20-2017

CrossFit Santa Rosa Beach – CrossFit View Public Whiteboard Mobility & Activation Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Pectoral Mash (chest) – 1:00 each side Banded Shoulder Distraction – 1:00 Each Side Wrist Stretches – 30s in each position Foam Rolling…

9-19-2017

CrossFit Santa Rosa Beach – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00…

9-19-2017

CrossFit Santa Rosa Beach – Calorie Burner View Public Whiteboard Warm-up 400M RUN 3 ROUNDS OF: 5 PULL UPS 10 PUSH UPS 15 SQUATS Metcon Metcon (Time) 800M RUN 75 push ups 50 pull ups 75 wall ball (20/14) 800m RUN

9-18-2017

CrossFit Santa Rosa Beach – CrossFit View Public Whiteboard Mobility & Activation Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell Assisted Thoracic Opener – 2 sets of 1:00 Wrist Stretches – :30s in each position Couch…

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