CrossFit – Sun, Aug 24 Warm-Up (Checkmark) 8:00 AMRAP :45 Cardio Choice 10 Alternating V-Ups 10 Deep Lunge Mountain Climbers 10 Skater Hops :15 Wall Sit “Midline Mania” (Checkmark) 30:00 EMOM (6 Rounds) Minute 1: 15/11 Calorie Echo Bike Minute 2: 15 GHD Sit-Ups Minute 3: 25ft (7.5m) Spiderman Plate Push (45/25lb, 20/10kg) Minute 4:
CrossFit – Sat, Aug 23 Warm-Up (Checkmark) 3 Sets – :30 Row 10 second Transition – :30 Dual Kettlebell Deadlifts 10 second Transition – :30 Plank Shoulder Taps 10 second Transition – :30 Burpee Pull-Ups, Jumping Pull-Up or Bar Touch 10 second Transition — Then go through Bar Muscle-Up Progressions and Get to Working Loads
CrossFit – Fri, Aug 22 Warm-Up (Checkmark) Activation and Mobility 20 Banded Pull Aparts 20 Seated 90-90 Rotations 20/20 X-Banded Side Steps General Prep For Quality: 10:00 AMRAP 30 Plate Hops 10/8 Push-Ups 10 Cossack Squats (No Weight) 10 Wallball Press, Moderate *Full range of motion with good lockout on presses. Specific Prep Warm-Up to
CrossFit – Thu, Aug 21 Warm-Up: General Prep: 2:00 Cardio Choice – 2 Sets 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 2 Wall Walks + 10 sec Wall Facing Handstand Hold :30 Jump Rope Snatch Primer w/PVC 3 Dip Shrug High Pull 3 High Hang Muscle Snatch
CrossFit – Wed, Aug 20 Warm-Up (Checkmark) 2 Sets: For Quality 200m Run 10 V-Ups :10 Hollow Hold 10/10 Single Leg Glute Bridges 5/5 Single Arm Rotational Ring Row “Running Through the Middle” (Time) 8 Sets for Time 200m Run 10 Toes to Bar 200m Run 2/1 Rope Climb Rest: 1:00 between sets Rope Climb:
