Staff at JonesN 4 Crossfit in San Antonio go through Crossfit Mobility Workout for Front Squats and Overhead Squats.

CROSSFIT CLASSES: 

Performance/Fitness-

Every three minutes, for 12 minutes:

Alternating Reverse Lunges with Dumbbells x 20 reps

Mixed-Grip Strict Pull-Ups x 6-8 reps

Five rounds for time of:

15 Wall Ball Shots

10 Toes to Bar

5 Burpees

Accumulate two minutes in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)

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BOOTCAMP RX CLASS: 

WOD

6 Rounds for Time:

400m Run

20 Wallballs (20/14)

20 Renegade Rows (30/20)

20 Hollow Rocks

MyZone: Endurance/ Pace – Yellow-Red  !