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Lamar High School CrossFit

13 December 2016

  Warm-up: Eastside Lap, 30-20-10: Second Handstand hold, 15/10/5 Ring Dips. Strength: Strict Press: 5×1@ 95%  with 20 Mountain Climbers and 1:00 Plank Holds in Between Sets Work Capacity: 20 min. AMRAP: -15X Double Wallball (20/14) – (Squat with Wallball then perform a Wal
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8 September 2016

September 8, 2016 Thursday Warm-up: Mobility/Line Drills, then 3 rounds 10 Goblet Squats, 10 Sumo Deadlift Hi Pulls, 10 Russian Twists Strength: Deadlift EMOM 9 Minutes 2 reps at 65% of 1 Rep Max and 20 Double Unders or 30 Singles Sprint WOD: 4 rounds for time… 21 KB Swings (55/
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