CrossFit – Tue, May 6 Suggested Warm-Up Warm-Up 1 ROUND 10 IYT’s 20 Banded Dante Rows 15 Straight Arm Banded Lat Push-Downs 15 Supinated Band Pull-Aparts Into… 2-3 ROUNDS (Time Permitting) 1:00 Row 10 SLOW Ring Rows 10 Scap Pull-Ups* 5 Prone Hip Drives** *RND 2-3 complete Kip Swings. **Lay down flat on back. Tuck
CrossFit – Mon, May 5 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 6/6 Thread the Needle 6/6 Moose Antlers 6/6 Book Openers 12 Alt. Scorpion Kicks 6 Yoga Push-Ups Into… 2 ROUNDS 12 Alt. Cossack Squats 12 Kang Squats 6 Barbell Strict Press w/ :02 pause Overhead 12 Alt. Elbow Punches Into… 2 ROUNDS 6 Burpees
CrossFit – Sun, May 4 Warm-Up 20’ LINE DRILLS Toy Soldiers Walking Groiners Toe Walk Heel Walk Crouching Side Steps Kareokes 200m Run Into… AMRAP x 5 MINUTES 10 Toe Touch Jumping Jacks 10 Sumo Good Morning 10 Double Unders or 20 Single Unders 10 Conventional Deadlifts Every 8 Mins x 4 Sets (Time) 800m
CrossFit – Sat, May 3 Suggested Warm-Up Warm-Up 2 ROUNDS200m Run 10 Scap Pull-Ups 10 Ring Rows 10 Walking Lunge Steps 15 Hollow Rock 12 Alt. Supermans Into.. 1 ROUND 8 Kip Swings :15 HS Hold (:15 DB OH Hold) 8 Kipping Knees to Chest 3 Slow Eccentric SHSPU 8 Toes To Bar 4 SHSPU
CrossFit – Fri, May 2 Suggested Warm-Up Warm-Up 3 ROUNDS 7 Up-Downs 7 DB Deadlifts* 7 DB Shrugs* 7 DBL DB Russian Swings* 5 Cat/Cows *RND 2 complete 7 DB Hang Power Cleans. RND 3 complete 5 Narrow Stance DB Power Cleans + 5 Sumo Stance DB Power Cleans. Into… 1-2 ROUNDS (Time Permitting) 5
