CrossFit – Mon, Jan 27 Suggested Warm-Up Warm-Up 400m Run Into… 1 ROUND 10 Shoulder Taps 10 Scap Push-Ups or :10 Handstand Hold 10 Ring Rows 10 Scap Pull-Ups 10 Alt. Knees Over Toe Lunge 10 Cossack Squat 2 ROUNDS 5 Kip Swings 5 Push-Up to Pike* 5 Air Squats 5 Narrow Air Squats *2nd
CrossFit – Sun, Jan 26 SUNDAY FUNDAY (AMRAP – Rounds and Reps) 8 RFT 30 Sec Hand Stand Hold 10 Air Squats This Upcoming Week is Member Appreciation. Be sure to check out our social media for all the cool stuff we have in store as well as how to win some prizes.
CrossFit – Sat, Jan 25 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10/10 Leg Swings 20 Bunny Hops 20 Anterior Tib Raises 10 Alt. Hip Openers (over the hurdle) Into… 400m Run 500/400m Row 200m Run 250/200m Row 100m Run 150/100m Row Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 2000/1800m Row 1
CrossFit – Fri, Jan 24 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Push Up to Down Dog 10 Alt Groiners 10 Alt Piked Toe Taps 10 Pause Air Squats (:01 in bottom) 5 Up-Downs Into… 2 ROUNDS* 6 Clean/Snatch Grip RDL 6 Muscle Clean/ Snatch 6 Push Press/Behind the Neck Push Press 4 Tempo Front Squats
CrossFit – Thu, Jan 23 Suggested Warm-Up Warm-Up 3 ROUNDS 2:00 Bike* 12 Banded Pull-Apart 10 Alt. Deadbug (Option to add KB Pull Over) 8 Reps Pull-Up Prep** *RND 2= 1:30 Bike, RND 3= 1:00 Bike. **Scap Pull-Ups → Ring Rows → Kip Swings Skill – All EMOM x 8 MINUTES Practice 1-3 Rep of
