Momma said Clean your room!!!

Ole Glory CrossFit – CrossFit

View Public Whiteboard


Shoulders (Warm-Up) (No Measure)

2 slow rounds of:

15 Front Raises 5/2.5

15 Lateral Raises 5/2.5

15 Back Flys 5/2.5

15 Burpees


(No Measure)

Anterior Compartment Smash (p.262)

Triple Bully (p.269)

Side Hip Smash (p.303)

Single-Leg Flexion Option 1 (p.303)

Dynamic Stretches

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly


Push Jerk (Skill) (No Measure)

Review Push Jerk with Unloaded barbell.


Push Jerk (2-2-2-2-2-2)


Metcon (Time)

5 Rounds for time of:

5 Power Cleans 185/115 Rx+ 205/145

30 Double Unders

Cool Down

(No Measure)

Banded Leg Cross-Over stretch

Banded Hamstring Stretch

Bent Arm Chest Stretch

Behind the Back Chest Stretch

Banded Triceps Stretch

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s