Warm up
Foot drills
70′ each
Calf raises
20 in
20 fwd
20 out
Circle time
MED BALL CLEAN
10 minutes
Strength
Emotm 12
3 shoulder to overhead from ground
5 rounds for time
10 med ball cleans
10 shoulder to overhead
500m run
Warm up
Foot drills
70′ each
Calf raises
20 in
20 fwd
20 out
Circle time
MED BALL CLEAN
10 minutes
Strength
Emotm 12
3 shoulder to overhead from ground
5 rounds for time
10 med ball cleans
10 shoulder to overhead
500m run
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 