CrossFit – Mon, May 12 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 8 Toe Touch Jumping Jacks 4 Alt. BW Lunges 4 Scap Pull-Ups :10 Knee Tuck Hang or L-Hang Hold Into… AMRAP x 4 MINUTES 20 Double Unders or 40 Single Unders 4 Alt. Goblet Lunges 4 Strict Pull-Ups or Ring Rows 4 Strict
CrossFit – Sun, May 11 Suggested Warm-Up Warm-Up TABATA ROW (8 Rounds – :20 Work // :10 Rest) Into… 2 ROUNDS 10 Alt. Deadbugs → 10 Sit-Ups 10 Scap Push-Ups → 10 Hand Release Push-Ups 10 Alt. Step-Ups Workout – Performance A MOTHER OF A WORKOUT? (Time) 4 ROUNDS FOR TIME 50/40 Cal Row 40
CrossFit – Sat, May 10 Suggested Warm-Up Warm-Up 400m Run Into… Line Drills (25ft Lengths) Figure 4 Stretch Toy Soldiers Inch Worms Bunny Hops High Knees Butt Kickers Into… 2 ROUNDS 200m Jog 40 Single Unders* 10 Ring Rows *Speed Step single unders in round 2. Skill – Performance EMOM x 6 MINUTES 1 Kip
CrossFit – Fri, May 9 Suggested Warm-Up Warm-Up 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 8 BB Strict Press Into… 2 ROUNDS 15 Toe Touch Jumping Jacks 10 WB Thrusters → 10 Wall Balls 5 Hang Power Cleans 8 BB Push Press Strength – All
CrossFit – Thu, May 8 Suggested Warm-Up Warm-Up 1-2 ROUNDS 1:00 Bike at RPE 5 5 Inch Worm into Up/Down Dog 5/5 Groiner with Twist 5/5 Cat Cow 10 Alt Arm Lifts in Child’s Pose 6 Super Man :30 Hollow Hold Into… 2 ROUNDS 1:00 Bike @ RPE 6 → RPE 7 10 Alt Lunges
