CrossFit – Sun, Sep 8 Suggested Warm-Up Warm-Up 1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS) 10 Banded Pull Aparts 6/6 Scorpions 10 Banded Pass Throughs 20 Shoulder Taps Into… 1 ROUND 6 Tempo Push-Ups (31X1) :30 Hollow Hold 10 KB Deadlifts Into… 1 ROUND 6 Push-Ups (no tempo) 8/8 Alternating V-Ups 10 Russian KB Swings Into… 1
CrossFit – Sat, Sep 7 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 25’ High Kicks 25’ Walking Toe Touches 25’ Walking Figure 4 Stretch 25’ Walking Groiners 25’ High Knees 25’ Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 WB Front Squats* 10 WB Push Press* 8 Alt. Step-Ups 6 Box Jumps *RND
CrossFit – Fri, Sep 6 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run HOTSHOTS 19 (FITNESS) (Time) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) KG BB: (42.5/30)
CrossFit – Thu, Sep 5 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Kang Squats 10 Scap Pull-Ups 10 “Slow” Air Squats 10 Alt. Elbow Punches Into… 2 ROUNDS 8 Ring Rows or 6-8 Strict Pull-Ups 8 Strict Hanging Knee Raises 8 Barbell Muscle Cleans 8 Barbell Front Squats Extended Warm-Up – All EMOM x 6 MINUTES
CrossFit – Wed, Sep 4 Wednesday September 4, 2024 from 4 to 6:30pm – Revive Performance Therapy will be here offering free injury screenings. Sign up link in email from Wodify or the QR code by the front door. Suggested Warm-Up Warm-Up 1 ROUND 5 Inchworms w/ Push Up 5/5 Moose Antlers 10 Scap Push
