top of page

Our Recent Posts

Tags

12.15.2020

WARM-UP

1) 500m Row

2) Hollow Body Hold & Ring Dip Support Hold

3) Negative Ring Dips

4) Deadlift & Power Clean Bar Warm-Up

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Single Leg Hamstring Stretch

3) Pec Smash

4) Banded Elbow Bulley

WOD: Perform the following for time:

3 rounds of….

  • 10 Deadlifts (245/165)

  • 10 Bar Facing Burpees

**REST 2-minutes**

Then do 15 – 12 – 9 reps of….

  • Ring Dips

  • Hang Power Cleans (95/65, RX+ 135/95)

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Barbell Roll Outs, 10 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)


 
 
 

Comments


Single Post: Blog_Single_Post_Widget

FIND US

3821 S. University Drive

Fort Worth, Texas 76110

Your details were sent successfully!

  • Black Facebook Icon
  • Black Instagram Icon

CONNECT WITH US

(682) 429-9368

crossfitanthology@gmail.com

**We are a CLIMATE CONTROLLED FACILITY**

©2022 by No Limit Strength & Conditioning

bottom of page