CrossFit – Tue, Jan 21 Suggested Warm-Up Warm-Up 200m Run Into… 2 ROUNDS 5 Inch Worms into Up Dog/Down Dog 10 Good Mornings 8 Jefferson Curls 5/5 Bodyweight Lunges 10 Shoulder taps 5/5 Cat/Cow Into… 200m Run 2 ROUNDS 5 Tempo RDL (31X1) 5/5 BB Front Rack Lunges 10 Up/Downs Strength – All Deadlift (5×3
CrossFit – Mon, Jan 20 MLK Jr Monday January 20th – Open Gym 8-12 Suggested Warm-Up Warm-Up SPECIFIC MOBILITY :45/:45 Banded Lat Stretch :45/:45 Banded Ankle Distraction :45/:45 Banded Hip Distraction Into… 2 ROUNDS 8 Burpees 10 Tuck-Ups 10 Alt. DB Deadlifts 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. DB Burpees 10 V-Ups 10
CrossFit – Sun, Jan 19 SUNDAY FUNDAY (Time) 10 RFT 10 Push Up 100 M Dash
CrossFit – Sat, Jan 18 Saturday Community WOD (AMRAP – Rounds and Reps) 20:00 AMRAP 20 Alternating Dumbbell Snatches 35/25 10 Burpee Box Jump Overs 24/20 20 V Ups RX+ 50/35;GHD Sit Ups
CrossFit – Fri, Jan 17 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press) 8 KB Deadlifts (RND 2= Russian Swings, RND 3=
