8/31/2017

Shackle Island CrossFit – CrossFit Handstand Push-ups 4 sets max effort of strict handstand push-ups Rest 2 mins between sets 5k Row (Time) Max Effort 5k RowRecovery row! 2:30 split time 20-25 strokes per minute...

8/30/2017

Shackle Island CrossFit – CrossFit Power clean (5-5-5-3-3) 3 sets of 5 @ 70% then 2 sets of 3 reps @75% Metcon (AMRAP – Reps) 5 min AMRAP of: 50/35 burpees When done with burpees use the remainder of the time to do an AMRAP of: 3 power, 3 front squats, 3...

8/25/2017

Shackle Island CrossFit – CrossFit Warm-up (No Measure) Trap Lacrosse ball 1:00 each side chest smash 1:00 each side foam roll in upper back 1:00 then grab a barbell and perform 2 rounds of: 5 good mornings 5 back squats 5 elbow rotations 5 Behind the neck...

8/24/2017

Shackle Island CrossFit – CrossFit Bench Press (3-3-3-3-3) 5 sets of three reps at 75% Metcon (AMRAP – Rounds and Reps) 12 min AMRAP of: 12 overhead lunges (95/65) 200 m run 10...

8/23/2017

Shackle Island CrossFit – CrossFit Warm-up (No Measure) 500 meter row, then 2 rounds of: 6 hollow body rocks 9 jumping air squats 12 alternating spidermans (6 per side) :20 seconds Samson stretch on each side then grab a barbell for: 5 good mornings 5 back...