SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

 "Annie"

50-40-30-20-10

Double-unders

Sit-ups

Richie

I Have Fear    "Fear is a liar and it will kill your dreams if you’re not careful."-–Jim ("Smitty") Smith, Diesel Strength and Comditioning

Two Great Dynamic Glute Stretches   "If the strength training is good, and the athletes have the ability (not all do, progression from regression), they should always be performing a full-range of motion with all lifts.  Many times the forgotten element is the pre-workout preparation with the focus on getting more mobile and improving movement."—Jim "Smitty" Smith, Diesel Strength and Conditioning