CrossFit – Thu, Apr 24 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Cardio 30 Single Unders 8 Ring Rows 6 Push Up to Pike *Round 2 – 30 Double Unders, Round 3 – 30 Cross Over Single Unders / Doubles. Workout – All EMOM x 24 MINUTES MIN 1 – :45 Cardio Choice 1 MIN 2
CrossFit – Wed, Apr 23 Suggested Warm-Up Warm-Up MOBILITY ROUND 5 Inchworm w/ Push Up 10 Piked Toe Taps 5/5 Moose Antlers 10 Air Squats 10 PVC Pass Throughs 10 PVC OH Squats Into… 2 ROUNDS 8 Snatch Grip BB RDL (Rnd 2: Deadlift) 6/6 DB Push Press 8 Alt DB Hang Snatch 6 Scap
CrossFit – Tue, Apr 22 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES :30 Bike (Easy Pace) 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps Into… AMRAP x 4 MINUTES :30 Bike (Hard Pace) 4/4 Staggered Squats 4 PVC Front Squat or Overhead Squat (:02 pause at the bottom) *During the Lunges, perform PVC Pass Thrus. When you
CrossFit – Mon, Apr 21 Suggested Warm-Up Warm-Up 2 ROUNDS200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 6 BB Snatch High Pull 8 BB BTN Push Press 4 Cat Cows Workout – Performance “AVA” (AMRAP –
CrossFit – Sun, Apr 20 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10 Alt. Plank Rotations 10 Single DB Bicep Curls 5 Lunge-Lunge-Squat :20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES 5/5 Side Plank Rotations 10 Single DB Overhead Tricep Extensions 10 Jumping Air Squats :20 Wall Sit Workout – All 5 SETS
