CrossFit – Sun, Mar 9 Suggested Warm-Up Warm-Up 2 ROUNDS 100M Jog 8/8 Leg Swings Fwd + Back 8/8 Leg Swings Side to Side 10 Glute Bridge Raises 10 Deadbugs 10 Cossack Squats Into… 2 ROUNDS :30 Jump Rope 10 KB Deadlifts 8/8 Lateral Step Ups 10 Sit Ups 10 Air Squats Workout – All
CrossFit – Sat, Mar 8 Suggested Warm-Up Warm-Up 1:00 EZ Bike 10 Scap Push-Ups 10 Scap Pull-Ups 10 Ring Rows 5 High Hang High Pull 5 Hang Muscle Snatches Into… 1:00 Mod Bike 8 Knee Push-Ups 8 Kip Swings 5 Hang Power Snatches Into… :30 Hard Bike 8 Push-Ups 6 Big Kip Swings 5 Power
CrossFit – Fri, Mar 7 Suggested Warm-Up Warm-Up 4 SETS :15 Alt. Groiners :15 Tuck-Ups :15 Air Squats :15 Single Unders Into… 2 ROUNDS 20 Double Unders or 40 Single Unders 10 Ring Rows 5 Scap Pull-Ups 5 Kip Swings 5 Front Squats* 5 Push Press* *RND 2 complete 10 Thrusters. Workout – Performance CrossFit
CrossFit – Thu, Mar 6 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 1 60 Single Unders 10 Sit-Ups 10 Good Mornings 7/7 SA Single DB Sumo Deadlift 20 Alt. Shoulder Taps 7/7 Split Squats Into… 1-2 ROUNDS (Time Permitting) 1:00 Cardio Choice 2 35 Double Unders or 60 Single Unders 10 Tuck-Ups 10 Up-Downs
CrossFit – Wed, Mar 5 Suggested Warm-Up Warm-Up 2 ROUNDS 200 M Run 10/10 Leg Swings 10 Calf Raises 10 Tibia Raises 10/10 Hip openers and closers Into 2 ROUNDS 500 M Row 10 Banded Good Mornings 10 Banded Pull Aparts 10/10 Banded sword pulls 10 Lat Push Down 10//10 Dante Row Strength – All
