CrossFit – Mon, Sep 16 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts *Place PVC behind with
CrossFit – Sun, Sep 15 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 5/5 Split Squats 8 Scap Push-Ups + 8 Shoulder Taps :20 Tuck Hold Into… 1-2 ROUNDS (Time Remaining) 1:00 Cardio Choice 10 Alt. Step-Ups 10 Single DB Floor Press :20 Hollow Hold Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds
CrossFit – Sat, Sep 14 Saturday Community WOD! Open to the public (AMRAP – Rounds and Reps) 24:00 AMRAP 20 Alternating Dumbbell Snatch 10 Box Jump Overs 20 Push Ups 400m Run/500m Row/.7mile Bike RX 35/25 24/20 RX+ 50/35
CrossFit – Fri, Sep 13 Suggested Warm-Up Warm-Up 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees Strength – All Front Squat (3-3-3-2-2-1*) *Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy (Score
CrossFit – Thu, Sep 12 Suggested Warm-Up Warm-Up AMRAP x 10 MINUTES 8/6 Cal Bike (RPE 5) 8 Band Pull Aparts 8 Banded Upright Rows 8 Alt. Child’s Pose Thread the Needles 16 SLOW Alt. Dead Bugs Extended Warm-Up – All EMOM x 9 MINUTES MIN 1 – Foam Roll Upper or Lower Body MIN
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