9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

December 31, 2013

December 30, 2013

Warm Up: 2x Hip Mobility Drill, 2min Wall Squat Hip Opener, 1 min each Couch stretch

2min La’x ball T-spine, 10 Wall Squats, 20 Pop & Drop Drill

2x PVC, PVC snatch drills

Athlete

1) Snatch: 3×3@ 75%, 3×2@80%

(no touch and go reps, reset after each rep)

2)10rds

3 Dead Lift (275/ 185)

3 Hand stand push ups

Beginner (less than 2 months in crossfit)

1) Hang Snatch: 6×2 (attempt to add weight each round)

2) 10rds

3 Dead lift

6 Hand release push ups

* There will not be a 6:15 class on Tuesday. 

* There will also be no morning classes on Wednesday

* Keep spreading the word, next Tuesday starts our Free On Ramp for new members. Anyone interested needs to email me or message via the website.

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