Monday, 14 November 2016

mp-crossfit-tulsa-111416

Grant “Muffin Man” Wilkins

Pic on left is November 2014. Pic on right is October 2016.

Saturday’s pic inspired some transformation pics. Over the next few weeks-months, I will be searching through pics trying to find some “before and After” style pics. I will try to do one for everyone, but no promises.

 

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 9 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Double Unders

15 Calories Rowed

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Monday, 23 May 2016

 

Conditioning 2:

10 Wall-Ball Shots (20/14) @ (12/11′)

20 Speed Skips

10 Toes-2-Bar

 

5 rounds for time

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments