Archives

Endurance- Sun, May 18 Suggested Warm-Up Warm-Up 1 ROUND (25’ for each movement) 200m Run Walking Samson Lunges Toe Walk Bend & Sweep Heel Walks Walking Figure 4 High Knees Walking Lateral Lunges Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 DB Alt. Around the Worlds 10 Scap Push-Ups 10 Push-Up to Pike*

CrossFit – Sat, May 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 12 Good Mornings 12 Cossack Squats 12 Air Squats 12 Dead Bugs 6 Slow Cat Cows Into… 2 ROUNDS :20 Moderate Hard Bike :10 Easy Bike :20 Moderate Hard Bike :10 Easy Bike 12 Sit Ups 12 Alt Box Step Ups (RND 2:

CrossFit – Fri, May 16 Celiz (Time) 1 mile Run 75 Hand-release Push-ups 75 Air Squats 1 mile Run 75 Sit-ups 75 Box Jumps 24/20″ RX: Ruck or Weighted Vest 20/15# Score is Time

CrossFit – Thu, May 15 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 5 Inchworm Push-Ups 10 Squat Jumps 10/10 Single Leg Glute Bridge Ups Into … 2 ROUNDS 200m Run 5 Strict Press 10 Front Squats 5 Clean Deadlifts Strength – All Clean and Jerk (ON A 25:00 RUNNING CLOCK… Build to a 1RM Clean

CrossFit – Wed, May 14 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Alt. Elbow Punches w/Empty Barbell 5/5 Glute Dominant Step-Ups 10 SLOW Alt. Deadbugs 5 Jefferson Curls Into… 2 ROUNDS 10 Empty Barbell Deadlifts → 10 Empty Barbell Clean Deadlifts* 10 Alt. Step-Ups 10 Empty Barbell Strict Press → 10 Empty Barbell Push Press 20