warm up for cindy wod

10 deadlifts 185/115 But in general, youll want to recruit muscles across your entire body during a CrossFit warm-up. This means well use about 10-15 minutes as our estimated time frame for a good warm up. 200 ft lunges Wod 50-40-30-20-10 They dont call it a warm-up for nothing. 20 one arm DB hang power snatch Remember, this workout is about seconds. Do your push-ups and squats near the pull-up bar. Close in meaning to WOD is a workout of the day, a complex, a task. WOD 1000m run, Warm up: 5 min roll 21-15-9 21-15-9-5 Wod- 20 Burpee 100 flutter kicks, Wod When I was part of the Unbeatable Mind academy I read a quote that really stuck. 6 box jumps 10 bent over row There are lots of ways you can do Tabata workoutspush-ups, pull-ups, kettlebell swings, battle ropes, sprinting. 10 around the worlds(both sides) Its not all arm and upper back strength. Squat clean Question: Do you offer more training and workouts youve created? 4 rounds for time, Warm up 5 strict press The moves youll do to activate your muscles will largely be bodyweight exercises that have big mobility payoffs. 10 burpees Cool down: 2 minutes max sit ups, 50 supermans, Warm Up: 3 minute jump rope, 2 minute flutter kicks 50 double-unders. Types of crossfit workouts. For time, Wod All proceeds go to help the Alief Hot Shots jump rope team get to State. 3 rounds for quality of: FOR TIME. Sit ups 400m run Wod Wall balls 20/14 35/25 Str- back squat 1-1-1-1 5 rds for time 7 box jumps Thanks Mike and CrossFit Steamboat for allowing me to WOD with you this week. 10 dive bomber push ups, WOD (Start them on a continuos clock and record their total time) On a 20-minute clock, perform as many rounds and reps as possible ( AMRAP) of the work in the order written. 2 rounds Wod They are squat, running, hinging and pulling. KB swings Russian 53/35 A post shared by Kari Pearce (@karipearcecrossfit) on Nov 26, 2017 at 3:01pm PST. 50 ring rows 3 box jumps In addition to training content in search results, you can see such characteristics as: a workout rating (rated by other athletes), a number of results for each workout and the average duration of the workout. Wod WOD E2MOM run 200 meters(every 2 min run 200 meters on 02468exc) Strength and skill: power snatch 1-1-1-1-1 50-40-30-30-10 We hope it helps you set a PR! 9 of each 20 min cut off, Warm up: 5 min rolling Home CrossFit Training CrossFit Warm Up Ideas and Routines to Prep for Training, CrossFit TimerWeighted VestCrossFit GlovesLifting StrapsCrossFit Hand GripsElbow SleevesKnee WrapsKnee Sleeves> View All CrossFit Equipment, Calisthenics GlovesHand Grip StrengthenersResistance BandsOutdoor Pull-Up BarsPortable Dip BarsGymnastic RingsBattle Ropes>View All Calisthenics Equipment, Cenegenics ReviewBucked Up Preworkout ReviewOptimum Nutrition Serious Mass ReviewXtend BCAA Review, Best HMB SupplementBest Estrogen BlockersBest L-Glutamine SupplementsVascularity SupplementsBest DHEA Supplements> View All Recommendations, CrossFit Workout GuidesCrossFit WOD Library, Calisthenics Workout GuidesCalisthenics for Beginners, About UsPrivacy PolicyTerms of ServiceContact UsAffiliate DisclosureSitemap 2022+ ATHLETICMUSCLE.NETALL RIGHTS RESERVED. You might be rolling into your garage gym or CrossFit box after a long day at work, or you may be working out at the crack of dawn before your brain is even fully awake. 2 min max barbell curls 75/55 50 push ups WOD Str-Back Squat 5-3-1 5 Snatch 135/95 BarBend is an independent website. When looking for a workout, you need to consider many parameters in order to find what you need. 30 Squat cleans 95/65 1 min rest 25 push ups WOD Your chin must go over the bar on each rep. High knees 3 box jumps If this is too hard, opt for a band. Tabata 4 rds: broad jumps, burpees, squats Wod 800 m run 100 m broad jump, Warm up: 1000m row, 15 pvc good mornings, 10 pvc deadlifts, WOD Wod 3 min of max front squat 75/45 3 min AMRAP For time, Saturday-10am free community WOD: 12 days of CrossFit Christmas, 200 m farmers carry Wod- 100 sit ups 55 KB swings (Russian) 53/35 5 clean and jerks 135/95 50 know swings 53/35 WOD Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. 200 m farmers carry Incorporating a warm-up that challenges you will help crank that work capacity up a few more notches. snow tha product baby father 10 ring dips Wod Cool Down: stretch, Warm up 10 min AMRAP Wod 30 sit ups 20 squats W/ DB 35/35 WOD 20 jumping sqauts Wod Wod 3min max OHS 65/45, WOD 10 deadlifts 313/225 50 double unders 10 deadlifts 225/135 20 PVC good mornings Str- push press 6 DB curls 2 deadlifts at 60% of 1RM, Wod- 5 power cleans 155/105 Strength and Skill: power clean 1-1-1-1-1 There is some training schemes in crossfit: 3+1 (this means 3 days of training in a row + 1 day rest, and the cycle repeats) or the scheme, adjusted for a weekly duty cycle - 5+2 (5 days of training + 2 days rest). 5 man makers 10 Over the bar burpees With hundreds of thousands of registered participants "The Open" is the world's largest participatory sporting event. 7 burpees 10 burpees box jumps 24/20 200 m run, 100ft lunges, 2 rounds 2 min rest 10 WY Shoulder Accessories 15 Hang power snatch 115/75 15 snatches (weight 1) 5 wall walks. Str- back squat5-5-5-5-5 15 kb swings 53 And dont scale squats unless absolutely necessary. 10 ring push ups 15 parallel jumps over the bar Cool down: stretch, Warm up: 5 minute foam roll, death by ten meters 2 min jumping jacks, Wod If youve ever injured your wrist or ankle, you know how much even a minor tweak can nag or decrease performance. Strength and Skill: back squats 5-5-5-5-5 WOD 20 PVC good mornings 3 rounds for time. 5 min roll 3-3-3-3 10 wall balls 3 min plank(center/side/side 2 min flutter kicks 3min rest Front squats 95/65 Cindy is a high-rep workout. WOD WOD, 10 push ups Push ups. 40 KB swings 53/35 Cool down: DB lateral shoulder raises. Dead lift 3-3-3-3-3 10 lunges w/ kb in rack position 50 Mountain climbers 10 jumping pull ups AMRAP 20 min, Wod Wod Post distance and weight. Bend your elbows so that your body can move up by a few inches and then hold the position for about a second, letting the tension build up, before releasing and letting yourself down, and then repeat. KB swings 70/53 200m lunges 3min rest This means opting for full-body cardio machines like the rower and air bike. 20 Burpees 12 min AMRAP, Str- Bench Press 5-5-3(3-3-3) 50%max reps, Wod 20 calf raises You can modify this warm-up to suit your needs by plugging in slightly different movements as needed. Str-press 3-3-3 You can use the pumice stone to lightly trim off the excess hard skin that can tear during a hard workout. 2 rounds Cool down: stretch and roll, Warm up: 3rds Cindy 4 box jumps 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up 10 push ups 100 m of bear crawl 2 Med ball cleans 2 min of max pull ups Band pull-aparts and straight-arm lat pulldowns will build a strong upper back. 15 min AMRAP of Man Makers, WU- 500 m row, 50 lunges If youre prone to skipping your warm-up, it may be best to use movements you know youll want to do better a general warm-up than none at all. 7 push presses 95/65 Focus mostly on movement prep, opening up the shoulders, chest, triceps, quads, and glutes. The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. 15 ring rows, 5 sets 5 min foam roll 100 KB swings 53/35 5 front squats 155/105 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. 5 rounds NOT for time, Warmup: 3 rds of Cindy Str- deadlifts 5-5-5-5 6 rds for time, Warm up 1000m row, 15 pvc good mornings, 15 pvc deadlifts, WOD Sign in with Apple Sign up via email Log in via email 25 air squats 10 one arm DB power snatch-L You might choose movements like PVC pipe thrusters or 1-arm kettlebell presses. Strength/Skill: back squat 200 m jog Strength and Skill: hang power clean 5-4-3-2-1 15 med ball sit ups 10 squat cleans 155/105 20 min max farmers carry. Handstand push ups Warm up: 3 rds of Cindy Cool down. 1 min KB mason twist(sit on your butt and bring the KB from one side of your hip to the other. Push ups 5 Med ball cleans 30 PVC power cleans. Strength and Skill: Power Clean 3-3-3-1-1-1 200 m 100 sit ups 50 wall balls Strength/Skill: bench press 5-5-5 200m run If you do not have access to dumbells, grab anything with weight (Even if you will use both hands) and pull to chest in a bent position. WOD (Crossfit workout)-is a certain amount of work (the task), which is necessary to perform. 21 kb swings 53/35 Str-bench press 5-5-3(5-5-5) 25 sit ups Str-push jerk Start with a simple 3 round couplet of 2 movements with 10-15 reps of each exercise. The Best CrossFit Warmups Generator Warmup Get sweating before your WOD: Complete a 5 minute AMRAP of: 5 Pull Ups 10 Push Ups 5 Burpees 10 Box Jumps Try another WOD! Cool down- 10 reverse burpees, Warm up: 5 min jump rope, 25 push-ups What joints will need to move through a full range of motion without pain or tightness? Strength/Skill: press 5-5-5 20 box jumps/steps 10 Hang power cleans 115/75 If your lower back is sagging, find ways to improve your core strength. 10 each way KB around the worlds, Wod 100 squats Med ball cleans 20/14, Wod E2MOM 6 pull ups 10 bent over row 20 meters of catipillers, Wod 1000m row Push ups, Warm up All the way to 1 of each 1-1-1-1-1 Your WOD will likely throw a lot of different obstacles at you. WOD 4 rds, Warm up: 800m run, 20 lunges Use The First 5 Minutes To Feel Out Cindy. 15 barbell reverse curls 100 Burpees, Warm up 3 rounds, Warm up Ange Fran Switch sides then By Dana Forbes, What I Learned about the CrossFit Community from Leaving (and promptly returning) FEB 4, 2020 BY WILL EDMONDS. 5 min jump rope Cool Down: stretch and roll Cool down You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. 10 med ball sit ups 20/14 SDHP Strength and Skill: press 3-3-3-1-1-1 Mike + Ronnie were welcoming, inclusive and clearly very knowledgable. The needs of Olympic athletes and our grandparents differ by degree not kind. Consider 1-2 minutes of mobility that will open your hips before your squat session. Ring dips 20 push ups 15 leg raises 1 min rest - Exercise. 2 min rest Adapt your body to such loads smoothly and do not try to set a record on the very first day of meeting with CrossFit. Check out more benchmark WOD guides here. Cleans 135/95 AFAP (AS FAST AS POSSIBLE) or For-time - this type of workout specifies the exact amount of work (number of exercises and repetitions) that must be performed in the minimum time. 1 min jumping squats 5 Pull-ups 25 ring rows, Wod Strength and Skill: deadlift 3-3-3-3 5 man makers 2 min flutter kicks 40 kb swings 10 Ring Dips Helen Even if its only 2-3 small sets, youll get much better at double unders if you do them each day. 10 Steps Forward & Backwards Crab Walk 3 min max push ups, Warm up: 5 min row, 3 min jumping jacks, 2 min mountain climbers & bent over Row 5-5-5-5-5. Le WOD CrossFit Cindy. 200m 15 PVC OHS 3 min of max back squats 95/65 10 front squats 225/135 KB Swings 70/53 10 weighted calf raises Thrusters 95/65 CHIPPER is a crossfit complex in which there are no rounds! Fradkin AJ, Zazryn TR, Smoliga JM. 10 Romanian Deadlift 50 squats 5 Thrusters 115/75 Cool Down: stretch shoulders and low back, Warm up- 5 min foam roll 5 rounds ( not for time, but 25 min cut off) WOD Strength: bench 3-3-3 9 front squats 155/105 Now, its time to give you actionable advice to help you get started. 10 min AMRAP Take a look at the movements you will be performing in your workout. 2 front squats 155/105 [We Hate Spams]. 15 burpees 50 sit ups Getting physically warm before your warm-up has been shown to improve your force production and strength during your training session. 1 min KB swing Bench press for strength About 45 minutes of that is for lifting and the WOD. However, modern crossfit has already moved away from this scheme of compilation of training programs, many boxes have their own program, own training schedule, only the principles of diversity of training and the availability of all types of workload in the training program are general. 400 m run Str-deadlift 3-3-3-3 30 push ups 10 pull ups Str- dead lift 3-3-3-3 75 power snatches for time Cool down: stretch and roll, Warm up: 5 min jump rope, 2 min plank, 30 lunges So let us know down in the comments whether these Cindy WOD exercises work for you, or if you have any variations to these that youd like to suggest, let us know, wed love to hear from you. 20 med ball cleans Str-power cleans 5-5-5 2 min sit ups, Wod 3 min shoulder to overhead 55/35, Str-deadlift 5-5-3(5-5-5) 400m run The final part of your warm-up should focus on muscle activation. WOD Cool Down: stretch, Warm up: 5 minute foam roller, 800 m Run, 30 push ups, 50 sit ups 2 rounds for time Wod 21-15-09 5 toes to bar I was telling myself before hand that QUITTING WAS NOT AN OPTION! -50 shoulders2 overhead 65/45 400 m run 5 pull ups Str/Skill: press All workouts are tested for uniqueness when adding. Wod 20 reverse lunges with med ball 25 min cut off, WU: 800m run, 30 push ups, 50 sit ups E2MOM, Wod 5 min jump rope 50 mountain climbers, Wod Bench Standing tricep skull crushers 310, Wod For your warm-up, you can perform 1 set of 8-10 reps of plyometrics for both the upper and lower body. Think of it as the bridge between your warm-up ending and the work out starting. Complete as many rounds as possible in 15 mins of: 10 clean&jerk 135/95 EMOM 10 min 3 min jump rope 10 toes to bar Burpees 20 PVC Front squats These will likely take into account your personal weaknesses in the gym for example, you might have poor shoulder mobility that needs addressing daily. This will give you a chance to see how long its taking you per round and if youre slowing your pace. abbreviation WODis used mainly for designation crossfit workouts, and in other sports this abbreviation is not used. 50 thrusters How do you score the "Cindy" workout? 1 thruster 105/75 10 reverse curls 65/45 Decreased risk of injury - a proper warm-up puts your muscles through the range of motion (ROM) of the workout. 5-4-3-2-1 WOD 100 ring push ups 36 box jumps 24/20, Warm up Str- Bench press 5-5-3(5-3-1) Death by Thusters 75/45, Warm up: tabata row, flutter kicks 4 rds each A great CrossFit warm-up prepares your muscular and nervous system for exercise. Get in touch: 100 air squats 15 floor press 40 KB SDHP 53/35 Wod Theyve become so popular because they offer quick intensive workout sessions that you can be done within about 20 minutes or so. 5 min roll Think about it this way. 2 min rest Pull ups Strength and Skill: bench press 5-5-3-5-5-5 25 ring push ups The goal is to push yourself harder than you previously thought you could. Cool Down: stretch, Warm up: 5 minute foam roller, 25 PVC overhead squats, 25 PVC deadlifts, 25 PVC Snatch landings 30 pull ups Wod Curls 10 reps 100 Squats 12 min AMRAP 80 ring rows *can scale the floor/bench heavier if needed. Cool down- 5 min foam roll, stretch, Warm up: 800 m run, 100ft Lunges 20 push ups Str- 5 box jumps 24/20 500 m row 10-10-10-10-10 50-40-30-20-10 Theyll also activate your lats and traps to get you ready for action. Incorrect form can sometimes be why you cant break a current PR. 20 back extensions 100 sit ups 30 sit ups 500m row 30 ring rows I use Athletic Greens in my shakes (or mixed in water or milk) to make sure Im getting the nutrients I know I need for performance. 5-5-3- 5-3-1 Warm up with air squats, Australian pull-ups and incline push-ups. Wod 15 sit ups Str- squat clean 1-1-1-1-1 25 reverse lunges w/ball 21-15-9 Any crossfit workout belongs to only one of the types, and cannot be different at the same time. 5 rounds, Warm up 5 min jump rope, 100 sit ups Warm up 40 kb swings WOD 5 min of jump rope Elezibeth Open Gym at 8:00am. Tabata Strength and Skill: floor press 5-5-5-5-5 4 rounds for time. 10 front squats 135/95 AMRAP, Back squat 5-5-5 Cool down: stretch and roll, Warm up: 5 min jump rope 5 rounds for time For example, if you dont have access to an air bike, swap in a rower instead. 800 m run Strength/Skill: deadlift (5-5-3) 5-3-1 15 pull ups 500 m row for time, Warm up 5 pull ups Cool: stretch and roll, 3 rounds of Cindy for warm up Besides being a practical way to get ready for Murph, Cindy is a great test of overall fitness. 1000 m row Wod 3 min of thrusters 135/95 15 band tricep pull downs x 3 sets, Warm up: 200 m Run, 10 jumping lunges, 2 rds 40 squat cleans 95/65 E2MOM 20 PVC overhead lunges 400m run 15 paralatte jumps over the bar 30 hang power cleans 115/75 15 min cut off, Warn up 400m run Can a resurrection fern help us get through this pandemic? -burpees KB swings 53/35 Cool down: stretch and roll, Warm up: 1000m row 5 rounds of Cindy Str-deadlift 5-5-5-5-5 Each crossfit workout doesnt look like the previous one, and it is possible that even during the year you will not have any repetitive training. CrossFit es una marca registrada en la Unin Europea, 1 propiedad de CrossFit Inc., que designa un mtodo de entrenamiento basado en ejercicios constantemente variados y peso con barra, con movimientos funcionales ejecutados a alta intensidad. davenport, fl crime rate P.O. 21-15-9-5 Make sure your muscles are nice and toasty, too, with the blood pumping adequately to your moves. WOD If you are having trouble with pull-ups then perform as jumping pull-ups or with a band. 50 KB Swings 53/35 5 dead hang pull ups Full Warm up and Workout with timers. Benefits Of A Good Warm-up Include Physiological benefits - your muscle tissue can move better when blood flows through it. 1 Med ball cleans 1 min run Shoulder to overhead 115/75 3 min rest 25 ring rows 15 med ball sit ups 20/14 5 rounds for time. Cool down: stretch and roll, Fri: 10am Free community Black Friday WOD only, Warm up: 10 Turkish get ups Goblet squats Cool down: stretch and roll, Warmup: 1000m row 75 KB swings 53/35 5 min roll Str back squat 5-5-5 I have tried these before and they worked fine. Glance at the clock before you start a new round during the first five minutes. 50 push ups It is also necessary for the normal functioning of this site. 25 ring rows Warm Up: 2 minutes mountain climbers, 2 min flutter kicks, 2 min planks 6 Knee Push Ups 5 min of jump rope "I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life try these workouts. Notify me of follow-up comments by email. J Strength Cond Res. 6 Push Jerks, 155/105 lbsStimulus: 3 min jump rope 10min AMRAP, Warm up 10 KB twists 53/35 10-9-8-7-6-5-4-3-2-1 Squats, Warm up WOD 15 sit ups Ring dips 6 Wall Squat, General Barbell Warm Up 1x: 5 rounds for time, Warm up Excellent box with excellent people. 10 lunges holding KB over head right hand 5rft 5-10 Hang Muscle Clean 20 calf raises 1000 m run (40%)-(50%)-(60%)-(75%)-(85%)-(95%) 21 know swings 800m run 5 Front Squats 135/95 -lunges 20 squat cleans 95/65 ring rows Regular kipping pull-ups or even strict pull-ups work too, but your shoulders and grip will tire faster. Shoulder raises 10 reps Tricep extensions 10 reps 1200 m run Again, if youre struggling with your pull-ups or you cant seem to break a PR, go back to basics. AMRAP (As Many Rounds As Possible) in 20 minutes as you can of: This workout is considered a baseline workout and one of the original CrossFit girl workouts. 21-15-9 reps for time of: 10 pull up 10 Goblet squats 53/35 WOD WOD If you do, practice doing push-ups with them on before the WOD starts so you can make adjustments. 21-15-9 Do you have a tip for how I can make sure Im getting better nutrition? For example, reverse lunges, forward lunges, and lateral lunges are all strength-building exercises that also have a tremendous payoff in terms of ankle and hip mobility. 3 min AMRAP 50 pull ups Wod Ring dips, Warm up: 15 push ups, 15 jumping squats- 2 rds, WOD Pull ups Str- front squat 1-1-1-1 Double unders and push ups, Str: press 5-3-1 Cool down: 100 sit ups or 50 GHDs, Warm up: 5 min roll, 5 pull ups, 10 lunges,15 sit ups- 5 rounds 5 min jump rope 42 box steps 24/20 5 Hang cleans 155/105 WOD 20 calve raises w/ bar on back 10 bent over row, 3 sets 50 reps of band Tricep press downs, Str- Deadlift 5-5-5(10 sec hold at the top of each rep), Wod Barbell reverse curls 3 sets of 10, Wod 5 power cleans 155/105 40 m of bear crawl, Wod 10 Turkish get ups 53/35, WOD 5 rds, WOD WOD 30 Clean and jerks (135/95) 400 m run Cool down: stretch and roll, Warm up: 800m run, 20 pic deadlifts, 20 pic good mornings 10 lunges with bar in front rack 95/65 300 squats 3 Med ball cleans Types of crossfit workouts. 400 m run What mobility or strength shortcomings do you have that need to be addressed? It is also an AMRAP (As Many Rounds As Possible) because you complete as many of the following movements sequentially as you can in 20 minutes. 10-10-10-10-10(50% of 1RM or 3/4%body weight) for all 5 sets, Wod stretch and roll, Warm up Another way you can improve your Cindy scores is to try other workouts like Angie (or half Angie) and Chelsea to workout in a similar manner. In all likelihood, by the time you reach that last set of thrusters, your upper body will already be blasted by muscle-ups, handstand push-ups, or both. then Your warm-up is crucial if you want to train hard and increase your performance in CrossFit. 25 Russian swings For air squats, work to tug your butt down quickly then spring up quickly. 10 Plate Front Raises, pick load. 10 front squats 185/115, WOD Str-floor/bench press 50 push ups 6 minute AMRAP 15 dive bomber push ups WOD 3 min max deloaded pushups Strength and Skill: press 3-3-3-3-3 10 Turkish get ups A great warm-up doesnt take a long time. 5 rds not for time Do not use the weight-assist pull-up machines at the gym. 3 rounds, Warm up The community was friendly and the workouts were challenging. You dont need to take rests in between because each of these exercises hits a completely different muscle group and so while you perform the other exercises, your previous muscle groups can regain their strength, thus allowing you to go at it in full force. 5 rds for time, Str- back squat deload 2 min rest, Wod So even if theres already a warm-up before your class, show up a few minutes early to squeeze in your own pre-workout prep. At the top of each box, write the 4 components of a good warm up. 20 push ups, 20 air squats, warm up- 5 min foam roll, 20 medal cleans (20/14), 20 thrusters (45/25), WOD- 50 double unders, 40 OH lunges 45/25, 30 box jumps 24/20, 20 ring rows, 10 power cleans (135/95), Every 2 minutes Complete 3 burps, start at 0:00, warm up- 5 min roll, 800m run or row, 30 push ups, 50 sit-ups, WOD- 75 wall balls, 50 russian kb swings 70/53, 25 Toes to Bar- for time, warm Up: 5 min roll, 20 pac good mornings, 20 pvc squat snatches, 20 pac lunges with bar overhead, 100m row, 50 OHS 95/65, 30 chest to bar pull ups, 5 min Roll, 3 min row, 3 min jump rope, 3 min flutter kicks, Warm up: 100ft broad jump, 100ft bear crawl, 20 squats 5 Thruster 115/75 1) Simple 3 round couplet. 3 min rest Man makers, 5 min roll Wod- Strength and Skill: Strict Press 5-5-5-5-5 Push ups 3 min of 60 double unders 400 m run Str-deadlift 1-1-1-1 2 min max push ups Cool Down: stretch, 12-24 10am only, 12-25 closed, 12-26 closed. Warm up with air squats, Australian pull-ups and incline push-ups. 8 strict pull ups 21-15-09 5 box jumps You can achieve this through plyometric training. Warming up is critical if you want to reach your fitness goals. To keep pushing through your reps with solid form, you need to lock down exactly how to do each move in your muscle memory. - Chris H. SEALgrinderPT 2022SEALGRINDERPT l, LLC 10977 Luna Point rd Tallahassee, Fl 32312 404-906-0726 cell | brad@sealgrinderpt.com, Supplements SEALgrinderPT recommends and uses, Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic.