Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
Bunny Hop
10 Push-Ups
In-Out
10 Strict Pull-Ups
Heisman
10 Dips
High Knees
Dynamic Core
Dynamic Quad
Roll-up Straight-Leg
Roll-up Wide-Leg
Roll-up Butterfly
Tricep Smash (p.277)
Shoulder Rotator Smash + Floss (p.250)
Overhead Tissue Smash (p.255)
Find your 1 Rep Max for the following complex:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hng Squat Clean + 1 Split Jerk= 1 Rep
For Time:
50 Double Unders
20 Chest To Bar Pull-Ups
40 Double Unders
15 Chest To Bar Pull-Ups
30 Double Unders
10 Chest To Bar Pull-Ups
Rx+= Everything Unbroken
Wrap Around Shoulder Stretch
Cross Over Shoulder Stretch
Calf Stretch
Partner Reverse Shoulder Stretch