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
CrossFit – Wed, May 7 Suggested Warm-Up Warm-Up 1-2 ROUNDS 100m Run 5 Push Up to Down Dog 10 Kang Squats 15 Air Squats Into… 2 ROUNDS 100m Run 8 PVC Snatch Deadlifts 8 PVC Hang Muscle Snatches 8 PVC OHS Strength – All Snatch (5×2 @ RPE 6-7*) *This is a deload week. (Score
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
