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04/08/2014

4/7/2014

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Look everyone!!!  No squats today!!!!  
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Warmup:  Line/Agility Drills, Front Rack and Shoulder prep, Box Steps, Work up to the weight you'll use on Push Press, Light Kb Swings

WOD starts at 20 after the hour.  
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WOD:  20 Min AMRAP  

10 Push Press 115/75

10 American (Vertical) KB Swings 53/35

10 Box Jumps 24/20 (You may step up and or down)

Bonus: 75 to 100 Ab movements of your choice...do them before...or after the wod...split them up...whatever...do them.

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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 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.

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