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  CrossFit Hot Springs

WOD 02/06/2013

2/5/2013

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Come early please
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Warm Up:  Shoulder mobility, handstand holds, front rack position mobility (10 minutes)
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Strength: 20 minutes to find 1 Rep max Strict Shoulder Press
rest 5 mins then
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WOD: 10 Minute AMRAP
10 Push Press 115M/75W
10 Ring Dips ( scaled -- bar or parallette dips)
rest 5 Minutes then immediately
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Testing
Row 1000 Meters for time
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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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