Warmup: Leg swings, Squat prep/mobility, Front rack position Mobility, light kb's and wb's ------------ Strength Work: Front Squat 3-3-3 ----------- WOD: 5 Rounds 2 Mins Max Vertical Kettlebell Swings 53M/35W 2 Mins Max Wall Ball 20M/14W
Hello and Welcome to my Blog. My name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 9 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.