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12/15/2017

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitWarm-up (No Measure)1 Tabata wall sits 3 Rounds 10 Good mornings to push press 10 Jumping air squats 10 Push upsMovement DemonstrationWeightliftingDeadlift (3x8 Heavy as possible)Specific Warm UpMetconMetcon (AMRAP - Rounds and Reps)13 min 6 DB snatches 20/10, 35/20, 50/35 8 Ring…

12/14/2017

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitWarm-up (No Measure)Rollout for 10 min. Focuse on shoulders and quads. WB relayMovement DemonstrationRope climb KB swingsSpecific Warm UpMetconMetcon (No Measure)24xEMOM 1: 1 Rope climb 2: 12 KB swings 24/18, 53/35, 70/53 3: Shuttle Sprints 12, 18, 24, 30Focus is practice work

12/13/2017

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitWarm-up (No Measure)High knees Butt kickers Bear crawl Crab walk 15 good mornings 20 pass throughs 15 pull aparts 15 push pressMovement DemonstrationWeightliftingShoulder Press (5x1+1+1 Heavy as possible)Strict press then push press then push jerkSpecific Warm UpMetconMetcon (Time)27-24-21-18-15-12-9-6-3 Thursters 45/35, 75/65, 95/65…

12/12/2017

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitWarm-up (No Measure)Practice DU for 5-7 min 3 Rounds 10 Kb swings 10 kb cleans 10 kb single arm push pressMovement DemonstrationSpecific Warm UpHandstand Walk (Practice Hand stand walks for 8 min)Kick up against wall and hold it. Practice kicking up without…