CrossFit – Thu, Mar 27 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Yoga Push-Ups 10/10 Single Leg Hops 10 High Hang Muscle Cleans 10 Alt. Elbow Punches Into… 2-3 ROUNDS 10 Alt. Samson Lunges 50 Single Unders* 5 Barbell Strict Press 5 Barbell Push Press 5 Barbell Push Jerk *Switch to 25 Double Unders or 10
CrossFit – Wed, Mar 26 Suggested Warm-Up Warm-Up GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt. Bird Dogs
CrossFit – Tue, Mar 25 Suggested Warm-Up Warm-Up MOBILITY ROUND 5/5 Wrist Circles 5 Up Dog to Down Dog 10 Squat w/ Twist :30 Dead Hang Into… 2 ROUNDS 10 Air Squats 10 Banded Lat Push Downs 10 Strict Press 10 Scap Pull Ups Into… 2 ROUNDS 5 Front Squats 5 Push Press 5 Thrusters
CrossFit – Mon, Mar 24 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 8 Up-Downs 8 Low Box Jumps 10 Air Squats 2 ROUNDS 8 BB RDLS → 8 Deadlifts 6 Burpees → 6 Burpee Box Jumps 6 Higher Box Jumps 10 WB Thrusters → 10 Wall Balls *Transition to alt. Movement in 2nd Round
Sunday Endurance- Sun, Mar 23 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Cardio Choice 5 Up Dog to Down Dog 10 Alt Piked Toe Tap 3/3 Groiners with a Twist 10 Superman Lifts 10 Hollow Rocks Into 2 ROUNDS 1:00 Cardio Choice 10/10 DB/KB Deadlifts + Carry 8/8 DB/KB Cleans + Carry 6/6 DB/KB Strict Press
