CrossFit – Sun, Apr 20 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10 Alt. Plank Rotations 10 Single DB Bicep Curls 5 Lunge-Lunge-Squat :20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES 5/5 Side Plank Rotations 10 Single DB Overhead Tricep Extensions 10 Jumping Air Squats :20 Wall Sit Workout – All 5 SETS
CrossFit – Sat, Apr 19 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 (EZ Row) 10 Alt. Step-Ups 5 Tall Jumps 10 Scap Push-Ups + Shoulder Taps* 10 Alt. Deadbugs *1 Rep= 1 Scap Push-Up + Shoulder Tap R + Shoulder Tap L. Into… 1-2 ROUNDS (Time Permitting) 15/12 Cal Row 10 Box Jumps 7-10 Push-Ups (Knee
CrossFit – Fri, Apr 18 Skill Work–PERFORMANCE (Checkmark) EMOM x 6 MINS 1 Pull-Up + 1 Chest to Bar + 1 Pull-Up + 1 Chest to Bar Skill Work–FITNESS (Checkmark) EMOM x 6 MINS 1 Kip Swing + 1 Half Pull-Up + 1 Kip Swing + 1 Half Pull-Up PASSION WOD (Time) FOR TIME 100
CrossFit – Thu, Apr 17 Suggested Warm-Up Warm-Up 1 ROUND 10 Good Mornings 10 Air Squats 5 Inch Worm with Push-Up 5/5 Moose Antlers Into… 2 ROUNDS 5 Clean Deadlift 5 High Hang Muscle Clean 10 Front Rack Elbow Punches → Back Rack Elbow Punches 10 Strict Press → 5 Bradford Press 5 Scap Pull-up
CrossFit – Wed, Apr 16 Suggested Warm-Up Warm-Up 200m Jog Into.. 8 (slow) Knee Over Toes Lunges 6 Bootstrappers 10 90/90 Hip Rotation Into… 2 Rounds 1:30 Cardio Choice 20 Front to Back Line Hops 20 Side to Side Line Hops 15 Air Squats Skill – All ON A 10:00 RUNNING CLOCK… Practice Single Leg
