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
CrossFit – Tue, May 13 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Air Squat 10 Good Morning 10 PVC Pass Through 5/5 Around the World Into… 1-2 ROUNDS (Time Permitting) 7 Hang Muscle Snatch* 7 Behind the Neck Strict Press* 5 Snatch Balance* 10 OH Squat* *BB optional for 2nd round. Strength – All Snatch (ON
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
