Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– Hand stand kick ups
– wall angels
– scap retraction
– double unders


20 minute AMRAP
50 meter Farmer walk (70/55)
20 burpees
Plank Hold 40 sec on/20 sec off x2

By Coach Amanda @ Crossfit New Haven
This weekend Dan and I were watching the PGA Deutsche Bank Tournament and kept laughing at some of the pre shot routines the pros have. (If you’re a golfer…we like watching Keegan Bradley and his crazy eyes) If you’re not a golfer…take any sport. Basketball foul shot routines. Soccer PK. Baseball batting routines. You name it – there’s a routine for it. This isn’t

The same goes for our lifting. The position 1,2,3 practice before we get started in a WOD is to create that muscle memory and comfort in the proper body positioning. Make sure you are taking this time to hit the proper positioning and get your body familiar with proper technique – from the feet, to the knees, hips, arms and shoulders. Use the same set up for every lift so your body gets comfortable and familiar with the task that is coming up!