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  CrossFit Hot Springs

11/20/2012

11/19/2012

1 Comment

 
Warm Up: Row 500m, then mobility and stretching. Next, warm up to 80% of your 1 Rep Max back squat.
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Strength: Back squat - 10 sets of 3 reps @ 80% 1 RM back squat.
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WOD: Complete 21-15-9 reps of the following...
Overhead squat (135/95)
Push press (135/95)
GHD sit up
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Core: 3 rounds - 20 sledge strikes, 10 WTD back extensions (45/25)
1 Comment
Lawrence Raymond
11/19/2012 09:58:41 pm

Hey Jay I like the new formatting for Programming.

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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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