CrossFit – Thu, May 29 Warm-Up: 3 Sets: For Quality 200m Run 5/5 World’s Greatest Stretch 8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right) 8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left) 5 Up Downs :20 second Nose to Wall Handstand Hold Push Press (10:00
CrossFit – Wed, May 28 General Prep 3 Sets 1:00 – :45 – :30 Row (increasing intensity) 10/10m Lateral Band Walk 10/10m Monster Band Walk 10 Hollow Rocks + 10 Alternating V-Ups 10 Alternating Box Step-Ups + 5 Box Jumps Specific Barbell Loading Back Squat 10 Empty Barbell Reps 5 Reps @ 50% 3-5 Reps
CrossFit – Tue, May 27 General Prep 3 Sets: For Quality 1:00 – :45 – :30 Bike (increasing intensity) 8 Romanian Deadlifts 6 Tall Muscle Cleans 20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility) 8 Quarter Squat Reactive Jumps Barbell Specific Prep Slow Clean Pull Low Hang Power Clean (Pause @ Low
CrossFit – Mon, May 26 Mobility + Body Heat 20/20 Lateral and Medial Line Hops 10 Alternating Scorpions 10 Down Dog to Up Dogs (Pausing 1-2 sec at each position) 10 Alternating Active Pigeon Stretch General Prep 2 Sets 20 Double Unders or 35 Single Unders 5 Hang Muscle Snatch 5 Hang Power Snatch 8
CrossFit – Sun, May 25 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 5 Bootstrapper Squats 10 Scap Push Ups 10 Alt Groiners with a Twist 10 Bird Dogs (RND 2: Dead Bugs) Into… 2 ROUNDS 1:00 Cardio 10 Air Squats 10 Push Ups 8 Kip Swings 8 Ring Rows Workout – All EMOM x 20
