Author: CrossFitPhos

WOD 170404

CrossFit Phós – WOD Warm-up Pre-Run Warm-up (No Measure) 20 Soldier Walks 30 Butt Kicks 20 Knee Hug Walks 10 Lunges + Kick (ea side) 20 Dynamic Squats 5 Dragon Lunges (ea side) 10 Burpees + Toe Tap https://www.youtube.com/watch?v=FaYaOuSLLqc Metcon (AMRAP – Rounds and Reps)…

WOD 170403

CrossFit Phós – WOD Warm-up Warm-up (No Measure) 500m Row Banded Ankle Flossing :30 ea side Hip Mobility Bar Hang Complex – supinated, pronated, and eagle grip 2x: :30 Front Rack Hold 10 Ring Rows 10 DB Thrusters 10 Kips Paused Front Squat (Find Your…

WOD 170331

CrossFit Phós – WOD Warm-up Warm-up (No Measure) Row 500m – focus on leg drive and hip opening 2-3x: 10 Goblet Squats (pause in bottom 2 sec) 20 Glute Bridge Marches Bear crawl with wrist stretch Weightlifting Hang Power Clean (8:00 to Find 1 RM)…

WOD 170330

CrossFit Phós – WOD Warm-up Warm-up (No Measure) 2 minute Bike or Row 2x: Broad Jumps (down and back) Soldier Walks then Floor Touches (down n back) 10 Scap Push-ups 5 Wall Walks Open Gym Warm-up (No Measure) OPEN GYM DAY Come in with a…

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