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November 17, 2014


November 17, 2014

*If you come in early enough, spend 10 minutes on the rower or air dyne and run through the wall squat/ hip opener warm up


Warm Up: 2x Hip Mobility Drill,

5- Stripper Stretch, 15 Wall Squats, 20 Scorpions

2x PVC- 10reps each Dislocates, good morning, Overhead Squat


CrossFit Total

1) 1rm Back Squat (18min)

2) 1rm Strict Press (10min)

3) 1rm Dead Lift (18min)