CrossFit – Fri, Jul 12 Warm-Up Warm-Up AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow Punches 4 Push Press
CrossFit – Thu, Jul 11 Warm-Up Warm-Up 2 ROUNDS 50’ Side Shuffles (25’ down/ 25’ back) 25’ Forward Run 25’ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row Into… 3-4 SETS (:20 ON/:10 OFF) MOVT 1 – Up-Downs MOVT 2 – Kip Swings MOVT 3 – Ring
CrossFit – Wed, Jul 10 Warm-Up Warm-Up 1 ROUND 10 PVC Pass Thrus 50 Single Unders 10 Barbell BTN Snatch Grip Strict Press 5 Push-Up to Pike Into… 1 ROUND 5 PVC Cuban Press 20/20 Single Leg Single Unders 10 PVC OHS 5 BB Snatch Deadlifts Into… 1 ROUND 1:00 Jump Rope Practice (Singles or
CrossFit – Tue, Jul 9 Warm-Up Warm-Up *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB
CrossFit – Mon, Jul 8 Warm-Up Warm-Up 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all
