CrossFit – Wed, Apr 30 Suggested Warm-Up Warm-Up 1 ROUND 5 Up Dog Down Dogs 10 Groiners 10 Elbow Punches 10 Scap Pull-Ups Into… 1 ROUND 8 Good Mornings 8 Cossack Squats 8 Hang Muscle Cleans 8 Ring Rows Into… 1 ROUND 6 Clean Deadlifts 6 Narrow Stance Air Squats 6 Hang Power Cleans 1-3
CrossFit – Tue, Apr 29 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Up-Downs 5 Push Up To Down Dog 10 Alt Shoulder Taps 10 Bird Dog* Into… 2 ROUNDS :30 Bike (RPE 7-8) 5 Burpees 5 Tempo Push-Ups (31X1)* 10 Straight Leg Sit Ups** 10 Alt Groiners *RND 2: 10 DeadBugs **RND 2: Sit-Ups
CrossFit – Mon, Apr 28 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 10 Behind the Neck Strict Press 5/5 Around the Worlds 10 Air Squat 20 Single Unders Into… 2 ROUNDS 8 PVC Snatch Deadlift 8 High Hang High Pull 8 High Hang Muscle Snatch 8 Snatch Balance 8 OH Squat 20 Double
Endurance – Sun, Apr 27 Suggested Warm-Up Warm-Up GENERAL MOBILITY 10 Thread the Needle 8 Samson Lunges 5 Up to Down Dog 10 Slow Arm Haulers 1:30 Mod Bike Into… 2 ROUNDS 10 DB Hammer Curls → Supinated(RD2) 10 Straight Leg Sit-Ups → Butterfly(RD2) 10 Paused DB Bent Over Rows 10 BW Reverse Lunges →
CrossFit – Sat, Apr 26 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES 8/6 Cal Row 8 Up-Downs* 8 Alt. Step-Ups* 100m Run *Complete 5 Burpees / 5 Box Jumps halfway through AMRAP. Hero Workout – Performance Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run
