CrossFit – Sat, Apr 26 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES 8/6 Cal Row 8 Up-Downs* 8 Alt. Step-Ups* 100m Run *Complete 5 Burpees / 5 Box Jumps halfway through AMRAP. Hero Workout – Performance Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run
CrossFit – Fri, Apr 25 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10 Alt. 90-90 Rotations 5/5 Med. Ball Around the Worlds 10 Alt. Med. Ball Plank Rolls 10 Med. Ball Hamstring Curls Into… 1-2 ROUNDS 10 Alt. Elbow Punches w/barbell 10 Air Squats to Med. Ball 10 Med. Ball Push Presses to target 10 Empty Barbell
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
