Warmup: 2 rounds: 6 deadbugs (3/side) 6 goblet squats 30 second calf stretch/side Lift: 3 rounds: 10 front rack, reverse-lunges (with a dumbbell or two, in the front, alternate legs each rep) 10 second front plank 10 second left side 10 second right side WOD: 5 minutes easy: (you choose
Warmup: Dynamic Range of Motion & Animal Walks Set up for workout, do 5 of each for a continued warmup! *Partners can split reps up, one person working a time, and must complete one exercise before moving on to the next! “FILTHY 50!” Partner WOD: 50 box jumps 50 jumping
Max Sleep is a supplement sold at CrossFit Vernon. Here is a testimonial from one of our members. I’ve struggled with sleep my whole life, waking very often throughout the night and having a lot of trouble falling back asleep. It was made worse after having my son, and for
Warmup: Row 500 m 10 Flat back shoulder flexion exercise 15 band pull-aparts with palms down 15 band pull-aparts with palms up 15 sword pulls on each side with band (palm up on pulling arm) EMOM X3: 4 Strict Press 1 minute rest EMOM X 3: 3 push press 1
Warmup: Minutes 1-3: High knees on the spot x 10 seconds Inchworm with push-up x 3 Minutes 3-6: 30 seconds flat back shoulder flexion Minutes 6-9: Ski erg x 30 seconds medium/fast paced Skill: Box jump technique: -Land softly on the box -Avoid skidding onto the box -Step down and
Warmup: 2 rounds: Quad stretch x 1 minute/side RFESS (NOT ALL THE WAY DOWN) x 5/ leg Deadbugs x 3/side Goblet squats x 10 Pigeons x 5/side Strength: Quick circuit: With a set of dumbbells: 3 rounds: 5 front squats 5 reverse lunges on one leg, 5 on the other
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