CrossFit – Fri, Jan 17 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press) 8 KB Deadlifts (RND 2= Russian Swings, RND 3=
CrossFit – Thu, Jan 16 Suggested Warm-Up Warm-Up 1-2 ROUNDS 6 Cat Cows 6/6 Moose Antlers 6 Alt. Samson Lunges 6 Yoga Push-Ups Into… 2-3 ROUNDS 1:00 Cardio Choice 5 Tempo Push-Ups (31×1) 5/5 Seated Arnold Press 10 Alt. Step-Ups Workout – All 3 SETS FOR QUALITY 2:00 Cardio Choice 2/2 DB/KB Turkish Get-Ups (Athlete
CrossFit – Wed, Jan 15 Suggested Warm-Up Warm-Up 1 ROUND 400 M Run High Knees Butt Kickers Side Shuffle Hamstring Sweeps Walking Hip Openers 200 M Run Into 2 ROUNDS (Time Permitting) 10 BB RDL 8 BB High Pulls 6 High Hang Muscle Cleans 10 Elbow Punches Strength – All EVERY 1:30 x 6 SETS*
CrossFit – Tue, Jan 14 Suggested Warm-Up Metcon 2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Bootstrappers 10 Scap Pull-Ups :30 Bottom of Squat Hold (Active Hold!) Into… 2 ROUNDS 10 Jump Squats 10 Banded Lat Pushdowns 10 Kip Swings 5 Lunge-Lunge-Squats* *1 Rep = Lunge (L) + Lunge (R) + Air Squat Strength –
CrossFit – Mon, Jan 13 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press) 8 KB Deadlifts (RND 2= Russian Swings, RND 3=
