New Braunfels WODs for Jun 28,2017 http://newbraunfelscrossfit.com/index.asp?page=results&pageid=1&startdate=20170628 Daily Workouts for Jun 28,2017 en-us Wed, 28 Jun 2017 00:00:00 MST Wed, 28 Jun 2017 21:54:04 MST New Braunfels WODs for Jun 28,2017 http://newbraunfelscrossfit.com/index.asp?page=results&pageid=1&startdate=20170628 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://newbraunfelscrossfit.com/images/htg_logo_rss.gif 39 31 June 28, 2017 Wed,Jun 28,2017 http://newbraunfelscrossfit.com/index.asp?page=results&pageid=1&startdate=20170628 http://newbraunfelscrossfit.com/index.asp?page=results&pageid=1&startdate=20170628 Wed, 28 Jun 2017 00:00:00 MST RX/FITNESS<br />20 Dumbbell Snatches<br />10cal. Row<br />10 Bar-Facing Burpees<br />10 Jumping Pull-ups/ Pull-ups for RX<br />5 rounds <br /><br />10 cal row<br />5/5 DB deadlift<br />5 burpees <br />20 sec dip support<br />5 jumping pull-ups<br />3 rounds<br /><br />(5 mins) Stretch Sequence<br /><br />10 Sit-up to pike <br />10 Sit-up to straddle (see video above)<br />15-20sec Scorpions (belly up, pull opposite knee with opposite arm across body)<br />Roll onto stomach…<br />15-20sec Scorpions (belly down, focus on keeping both knees extended)<br />Place hands next to chest…<br />Down dog to cobra x5<br /><br />Partner Butterfly Stretch<br />Person 1 sits in butterfly position with heels together, other person pushes gently on their inner thighs/knee area to open the groin.<br />Person 1 rounds their back and tries to open up the low back while focusing on exhalation.<br /><br />WORKOUT PREP & WORKOUT SHOULD TAKE ROUGHLY 35 MINS<br /><br />(15 mins) Review DB Snatch:<br />DB deadlift (from warm up)<br />DB deadlift, jump, shrug<br />DB deadlift, jump, shrug, high pull<br />DB deadlift, jump, shrug, high pull, punch<br /><br />6-8 Alt DB snatches<br />5-7 False grip ring pullups OR 10 false g