CrossFit – Sat, May 3 Suggested Warm-Up Warm-Up 2 ROUNDS200m Run 10 Scap Pull-Ups 10 Ring Rows 10 Walking Lunge Steps 15 Hollow Rock 12 Alt. Supermans Into.. 1 ROUND 8 Kip Swings :15 HS Hold (:15 DB OH Hold) 8 Kipping Knees to Chest 3 Slow Eccentric SHSPU 8 Toes To Bar 4 SHSPU
CrossFit – Fri, May 2 Suggested Warm-Up Warm-Up 3 ROUNDS 7 Up-Downs 7 DB Deadlifts* 7 DB Shrugs* 7 DBL DB Russian Swings* 5 Cat/Cows *RND 2 complete 7 DB Hang Power Cleans. RND 3 complete 5 Narrow Stance DB Power Cleans + 5 Sumo Stance DB Power Cleans. Into… 1-2 ROUNDS (Time Permitting) 5
CrossFit – Thu, May 1 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5 Jefferson Curls 5 Burpee Broad Jumps 5/5 Single Leg RDLs into… AMRAP x 6 MINUTES :30 Row 10 Vertical Jumps 5/5 KB Suitcase Deadlifts Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/30 Cal Row 30 Box Jumps (24/20) 200m
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
