Hanson is awesome!
The CrossFit Warm-up
3 rounds or 10 minutes of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
WOD
3 Rounds of:
Row 500 meters
35 GHD sit-ups
5 Rope ascents, 15'
Stretch/Hydrate
Monday
-
5:30AM - 6:30AM
-
7:00AM - 8:00AM
-
9:00AM - 8:00PM
Tuesday
-
5:30AM - 6:30AM
-
9:00AM - 8:00PM
Wednesday
-
5:30AM - 6:30AM
-
7:00AM - 8:00AM
-
9:00AM - 8:00PM
Thursday
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5:30AM - 6:30AM
-
9:00AM - 7:30PM
Friday
-
5:30AM - 6:30AM
-
9:00AM - 7:00PM
Saturday
-
7:00AM - 12:00PM
Sunday
-
9:00AM - 12:00PM
