CrossFit – Wed, Mar 12 Suggested Warm-Up Warm-Up EMOM x 6 MINUTES (:40 ON / :20 OFF) MIN 1 – Bootstrap Squats MIN 2 – Good Morning MIN 3 – Cossack Squats MIN 4 – Alt. Box Step-Ups MIN 5 – Box Jumps MIN 6 – Up-Downs (Over Bar) Into… 2-3 ROUNDS (BARBELL SPECIFIC) 7
CrossFit – Tue, Mar 11 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike (1st – legs only; 2nd – arms only) 10 Banded Pull Aparts 10/10 Banded sword pulls 10 Lat Push Down 10/10 Dante Row 10 Face Pulls INTO 2 ROUNDS 1:00 Bike 10 Air Squats (Jumping Air Squat) 8/8 Cossack Squat 6 Scap Pull-ups
CrossFit – Mon, Mar 10 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Inchworm + Push Up 10 Walk the Dog (Peddle the feet in Down Dog) 5/5 Moose Antlers 20 Jumping Jacks Into… 3 ROUNDS 5/5 Split Squats 7 DB Strict Press (RND 2: DB Push Press. RND 3: DB Push Jerks) 30 Single Unders (RND
CrossFit – Sun, Mar 9 Suggested Warm-Up Warm-Up 2 ROUNDS 100M Jog 8/8 Leg Swings Fwd + Back 8/8 Leg Swings Side to Side 10 Glute Bridge Raises 10 Deadbugs 10 Cossack Squats Into… 2 ROUNDS :30 Jump Rope 10 KB Deadlifts 8/8 Lateral Step Ups 10 Sit Ups 10 Air Squats Workout – All
CrossFit – Sat, Mar 8 Suggested Warm-Up Warm-Up 1:00 EZ Bike 10 Scap Push-Ups 10 Scap Pull-Ups 10 Ring Rows 5 High Hang High Pull 5 Hang Muscle Snatches Into… 1:00 Mod Bike 8 Knee Push-Ups 8 Kip Swings 5 Hang Power Snatches Into… :30 Hard Bike 8 Push-Ups 6 Big Kip Swings 5 Power
