CrossFit – Mon, Mar 24 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 8 Up-Downs 8 Low Box Jumps 10 Air Squats 2 ROUNDS 8 BB RDLS → 8 Deadlifts 6 Burpees → 6 Burpee Box Jumps 6 Higher Box Jumps 10 WB Thrusters → 10 Wall Balls *Transition to alt. Movement in 2nd Round
Sunday Endurance- Sun, Mar 23 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Cardio Choice 5 Up Dog to Down Dog 10 Alt Piked Toe Tap 3/3 Groiners with a Twist 10 Superman Lifts 10 Hollow Rocks Into 2 ROUNDS 1:00 Cardio Choice 10/10 DB/KB Deadlifts + Carry 8/8 DB/KB Cleans + Carry 6/6 DB/KB Strict Press
CrossFit – Sat, Mar 22 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Single Unders 10 Scap Push Ups 10 Piked Toe Taps 5 Tempo Push Ups (31X1) 10 KB Deadlifts 10 Baby Kip Swings Into… 2 ROUNDS 30 Double Unders 10 Russian KBS 8 Piked Push Ups or Push Up to Down Dog 10 Ring Rows
CrossFit – Fri, Mar 21 9 Eagles (Time) TEAMS OF 2: BUY-IN: 759M Team Run Then. . . 9 ROUNDS: 20 Deadlifts @ 155/95# 40 Wall Balls @ 20/14# CASH-OUT: 800M Team Run Vest: 20/14# In honor of the 9 Eagles involved in the two HH-60 Black Hawk helicopter crash that occurred March 29, 2023.
CrossFit – Thu, Mar 20 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Groiners + ½ Split 10 Cat Cows 20 Shoo the Chickens 10 Scorpions (5/5) 2 ROUNDS ON TEAMS* 1:00 Row 1:00 Plank 1:00 Wall Sit *P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full
