CrossFit – Mon, Oct 14 Suggested Warm-Up Warm-Up 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6 Empty Barbell Push Press
CrossFit – Sun, Oct 13 SUNDAY FUNDAY (Time) For Time: 100 Air Squats 50 Push Up 1 Mile Run
CrossFit – Sat, Oct 12 Saturday Community WOD (AMRAP – Reps) 3 x 5:00 AMRAPs 1 – 10 Air Squats 10 V Ups 10 Burpees 2 – 10 Air Squats 10 V Ups 10 Burpee Dumbbell Deadlifts 3 – 10 Air Squats 10 V Ups 10 Devils Press RX 35/25
CrossFit – Fri, Oct 11 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (ON A 20:00 RUNNING
CrossFit – Thu, Oct 10 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack Squat 5 Bootstrappers
