To Go Fast


To Go Fast

CrossFit Pell City, CrossFit Trussville – ReBoot Junior

“One of the best pieces of advice I ever got was from a horse master. He told me to go slow to go fast. I think that applies to everything in life. We live as though there aren’t enough hours in the day but if we do each thing calmly and carefully we will get it done quicker and with much less stress.”
Viggo Mortensen


Shoulder and Hip Prep Warm-up (No Measure)

Shoulder Prep

5-10 repetitions of each:

Up & Back Swings

Back Slaps

Shoulder Stretch on wall

Scap Push-ups

High-Low Planks

Inch Worm Push-ups


Then, Hip Prep

5-10 repetitions of each

Hip Rotations

Single-leg Deadlift

Side Lunges

Hip Openers

Ankle Rolls

Half Squats

Full Squats


Metcon (AMRAP – Rounds and Reps)

Complete with a partner for total rounds and repetitions.

AMRAP 25 Minutes of:

400m Sandbag Carry

50 Burpee Over Sandbag

50 Sandbag Over Shoulder

50 Step-ups

RX+: weighted step-ups.

Both partners walk together, alternating carry. Score is total rounds and repetitions completed.