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
CrossFit – Tue, Mar 4 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5/5 Moose Antlers :30 Wall Lat Stretch 5 Slow/Controlled Pause Kip Swings Into… AMRAP x 6 MINUTES 5 Empty Barbell Strict Press 5 Burpees Over Barbell 5 Tuck-Up + V-Up* *1 Rep = 1 Tuck-Up + 1 V-Up Strength – All Push Jerk (ON A
CrossFit – Mon, Mar 3 Suggested Warm-Up Warm-Up 2 ROUNDS 8 Bootstrappers 10 Elbow Punches 8/8 Calf Raises 10 Cat Cow Into… 1 ROUND 8 Air Squats 10 Barbell Good Mornings 8 Step Ups 10 Hang Muscle Cleans Into… 1 ROUND 8 Front Squats 10 Deadlifts 8 Box Jumps 10 Hang Power Cleans Workout –
CrossFit – Sun, Mar 2 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row/Bike/Ski 10 Good Mornings 10 Scap Pull Ups 10 Shoulder Taps 5 Push Up to Pike Into… 1 ROUND 1:00 Row/Bike/Ski 10 DB Deadlifts 10 SeeSaw Rows 10 Up-Downs 5 Tempo Push-Ups (31X1) Into… 1 ROUND 1:00 Row/Bike/Ski 10 DB Hang Power Cleans 10
CrossFit – Sat, Mar 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 WB Deadlifts 10 WB Squats 10 WB Press 10 Step-Up 10 Tuck-Up 10 Kip Swings Into… 1-2 ROUNDS 10 BB RDL 10 WB Thruster 10 Box Jumps 10 Hanging Knee Raise Workout – Performance FOR TIME* (Time) 50 Wall Balls (20/14) 40 Box Jumps
