joint mobility drillz:
banded scarecrow :20 each position
8 scorpians
8 iron t’s

warmup:
2 rounds of:
5 push ups
5 dips
5 ring rows – use both hands with 1 ring
shuttle run @ forward backward – shuffle left/right

4 rounds for max reps/calories of:
1:00 row
1:00 dumbbell bench press
1:00 overhead tricep extension
1:00 double unders
1:00 pull up – varied grip
*1:00 rest

Finisher

joint mobility drillz:
1:00 hip extraction left/right
1:00 couch mobility left/right
1:00 hip opener complex left/right

warmup:
3 rounds of:
5 single arm d-lift – right
10 half kneeling rotating ball slams – right
15 russian twist
5 single arm d-lift – left
10 half kneeling rotating ball slams – left

strength/skill:
1 round for max reps of:
15 d-lifts
:20 rest
max rep handstand push ups
2:00 rest
10 d-lifts
:20 rest
max rep handstand push ups
2:00 rest
5 d-lifts
:20 rest
max rep handstand push ups
*increase load every round as allowed

metcon:
4 rounds of:
as many rounds and reps as possible in 2:00 of:
10 box jumps @ 20″ – step down
10 push press @ load determined at time of wod
*2:00 rest between rounds

joint mobility drillz
12 shoulder rotations shrugs forward/back ward 
12 rotations at arms extended out to the side forward/backward 
12 shoulder alternating crossovers
12 shoulder alternating raises

warmup:
5:00 jump rope

3 rounds of:
:20 extended support on rings/matador
:10 catch support
*performed every :30 each

2 rounds of:
:30 donkey kicks
:30 double unders – high intensity
*performed every 1:00 each

metcon:
4 rounds for time of:
400 meter run
20 thrusters @ load determined at time of wod
15 toe to bars
10 bow step overs @ 20″ -load to be determined at time of wod

Schedule Update:
box will be closed today, Tuesday June 30th.
We will be running outdoor style training sessions starting Wednesday July 1st.
Hours will be, 5:00 a.m. 6:00 a.m. 4:30 p.m. and 5:30 p.m. Monday thru Friday, 9:00 a.m. and 10:00 a.m. Sunday.

Schedule Update:
box will be closed Monday June 28, and Tuesday June 30th.
We will be running outdoor style training sessions starting Wednesday July 1st.
Hours will be, 5:00 a.m. 6:00 a.m. 4:30 p.m. and 5:30 p.m. Monday thru Friday, 9:00 a.m. and 10:00 a.m. Sunday.

joint mobility drillz:
12 lunge to A-pose
12 cross body leg swings – 8 right – 8 left
12 forward backward leg swings – 8 right – 8 left
12 shoulder swings @ 45 degree elbow
12 high knees – left/right = 1
12 heels to butt – left/right = 1
12 standing alternating leg raise to toe touch 
12 alternating forward bend – straight leg-knee bent toe touches

for time:
5k run

Schedule Update:
Workout is at King High track today – bring your water bottle – click the instagram link above for more details

joint mobility drillz:
1:00 hamstring floss @ bands 
4 inch worms – 2 bent over torso twist each finish position 
12 boot strappers
12 lunge to A-pose
12 cross body leg swings – 8 right – 8 left
12 forward backward leg swings – 8 right – 8 left
12 shoulder swings @ 45 degree elbow
12 high knees – left/right = 1
12 heels to butt – left/right = 1
12 standing alternating leg raise to toe touch 
12 alternating forward bend – straight leg-knee bent toe touches

warmup:
2 rounds of:
2 burpee broad jumps
5 single arm kettlebell swings – left
5 single arm kettlebell snatch – left
25 yard single arm overhead kettlebell carry – left
2 burpee broad jumps
5 single arm kettlebell swings – right
5 single arm kettlebell snatch – right
25 yard single arm overhead kettlebell carry – right
2 burpee broad jumps

“Bronco”
1 round for time of:
1200 yard run

5 rounds times of:
30 kettle bell swings
*performed every 2:00

12:00 stretch mobility set

CrossFit BMW Update:
As of today, anyone training or coaching at CrossFit BMW must submit this waiver before moving forward with any class or personal training sessions.
Thank you!

Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.

CrossFit BMW Update:
The Box will be closed Monday, June 29th and Tuesday, June 30th. The gym will reopen on Wednesday, July 1st.

All current members at CrossFit BMW must submit this waiver before moving forward with any class or personal training sessions.
Thank you!

joint mobility drillz:
5 overhead shoulder rotations-forward/backward
2:00 band extraction
5 overhead shoulder rotations-forward/backward
5 shoulder flexion @ :05 – right/left
1:00 static hang – active vs passive
5 wall slides @ 1515 10 scap presses

warmup:
2 rounds of:
10 single leg ground to sky touches
10 d-bugs

skill/strength:
4 rounds of:
1 shoulder press
1 push press
1 push jerk
2 split jerks – left/right
*performed every 1:30 @ pvc/olybar

5 rounds of:
5 medicine ball cleans
5 wall ball shots
5 medicine ball shoulder press @ split position
15 russian twist – left right = 1 rep
*performed every 2:00

3 rounds for times of:
500 meter row
50 squats
25 sit ups
*performed every 6:00

Court of Appeals say Michigan gyms must remain closed

CrossFit BMW Update:
As of today, anyone training or coaching at CrossFit BMW must submit this waiver before moving forward with any outdoor class or personal training sessions.
Thank you!

joint mobility drillz:
2:00 couch stretch

warmup:
2 rounds of:
25 bear crawl steps forward
25 bear crawl stepes backward
20 alternating single leg broad jumps

strength:
5 rounds of back squat:
5 @
5 @
3 @
2 @
2 @
*perform every 2:00

2 rounds of:
10 back squats @ %
*performed every 3:00

metcon:
5 rolling rounds of:
5 pull ups
5 pistols
5 dips
5 toes to bar
5 hand stand push ups
5 chin ups
5 box jumps
5 push ups
5 lunges