CrossFit – Fri, Mar 7 Suggested Warm-Up Warm-Up 4 SETS :15 Alt. Groiners :15 Tuck-Ups :15 Air Squats :15 Single Unders Into… 2 ROUNDS 20 Double Unders or 40 Single Unders 10 Ring Rows 5 Scap Pull-Ups 5 Kip Swings 5 Front Squats* 5 Push Press* *RND 2 complete 10 Thrusters. Workout – Performance CrossFit
CrossFit – Thu, Mar 6 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 1 60 Single Unders 10 Sit-Ups 10 Good Mornings 7/7 SA Single DB Sumo Deadlift 20 Alt. Shoulder Taps 7/7 Split Squats Into… 1-2 ROUNDS (Time Permitting) 1:00 Cardio Choice 2 35 Double Unders or 60 Single Unders 10 Tuck-Ups 10 Up-Downs
CrossFit – Wed, Mar 5 Suggested Warm-Up Warm-Up 2 ROUNDS 200 M Run 10/10 Leg Swings 10 Calf Raises 10 Tibia Raises 10/10 Hip openers and closers Into 2 ROUNDS 500 M Row 10 Banded Good Mornings 10 Banded Pull Aparts 10/10 Banded sword pulls 10 Lat Push Down 10//10 Dante Row Strength – All
CrossFit – Tue, Mar 4 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5/5 Moose Antlers :30 Wall Lat Stretch 5 Slow/Controlled Pause Kip Swings Into… AMRAP x 6 MINUTES 5 Empty Barbell Strict Press 5 Burpees Over Barbell 5 Tuck-Up + V-Up* *1 Rep = 1 Tuck-Up + 1 V-Up Strength – All Push Jerk (ON A
CrossFit – Mon, Mar 3 Suggested Warm-Up Warm-Up 2 ROUNDS 8 Bootstrappers 10 Elbow Punches 8/8 Calf Raises 10 Cat Cow Into… 1 ROUND 8 Air Squats 10 Barbell Good Mornings 8 Step Ups 10 Hang Muscle Cleans Into… 1 ROUND 8 Front Squats 10 Deadlifts 8 Box Jumps 10 Hang Power Cleans Workout –
