CrossFit – Wed, Apr 16 Suggested Warm-Up Warm-Up 200m Jog Into.. 8 (slow) Knee Over Toes Lunges 6 Bootstrappers 10 90/90 Hip Rotation Into… 2 Rounds 1:30 Cardio Choice 20 Front to Back Line Hops 20 Side to Side Line Hops 15 Air Squats Skill – All ON A 10:00 RUNNING CLOCK… Practice Single Leg
CrossFit – Tue, Apr 15 Suggested Warm-Up Warm-Up 4 ROUNDS :20 Moderate Bike :10 Easy Bike Into… 2-3 ROUNDS 10 Good Mornings (RND 2+3: BB RDL) 5 Cat/Cows 10 Deadbugs 5/5 Fire Hydrants 10 Glute Bridge Ups Into… 4 ROUNDS :20 Hard Bike :10 Easy Rest Strength – All Deadlift (Every 3 MINS for 15
CrossFit – Mon, Apr 14 Suggested Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 8 Inch Worms 10 Good Mornings Into… 1 ROUND 10 PVC Cuban Press 8 Hand Release Push Ups 10 Bird Dogs Into… 1 ROUND 10 BB Strict Press :15 HS Hold / Pike Hold 8 Snatch DL Strength – All Snatch
Sunday Endurance – Sun, Apr 13 Warm-Up 2 ROUNDS1:00 Bike 5/5 Split Squats 10 Good Mornings (Option for KB) 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike 10 Walking Lunges (Add light weight for second round) 10 Russian KB Swings 10 Scap Pull Ups + 10 Ring Rows METCON EVERY 6:00 x 4 SETS
CrossFit – Sat, Apr 12 Suggested Warm-Up Warm-Up 4 x 50m Run (:10 rest b/t efforts) 25’ LINE DRILLS (Down & Back) Floorscrappers Quad Stretch Toy Soldiers Side Lunge/Side Lunge/Turn Hurdlers Figure 4s Carioca Into… 2 ROUNDS 4 Push Up to Down Dog 8 Tuck Ups/ V-Ups 8 Kip Swings 8 Floor Press 8 Up-Downs/
