CrossFit – Tue, Apr 22 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES :30 Bike (Easy Pace) 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps Into… AMRAP x 4 MINUTES :30 Bike (Hard Pace) 4/4 Staggered Squats 4 PVC Front Squat or Overhead Squat (:02 pause at the bottom) *During the Lunges, perform PVC Pass Thrus. When you
CrossFit – Mon, Apr 21 Suggested Warm-Up Warm-Up 2 ROUNDS200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 6 BB Snatch High Pull 8 BB BTN Push Press 4 Cat Cows Workout – Performance “AVA” (AMRAP –
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
