Sunday Endurance Warm-Up 2:00 Cardio Choice -Rest :30- EMOM x 1 MINUTES:30 Jumping Jacks:30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES:30 Single DB Swings:30 High Knees (No Measure) 800m Run (Time) Max Effort 800m Run Metcon (Weight) 5 SETS ON A 15:00 CLOCK… 12 DB Seesaw Floor Press 12 DB Seesaw Bent Over
CrossFit – Sat, Feb 22 Suggested Warm-Up Warm-Up 2 ROUNDS 15 Toe Touch Jumping Jacks 12 Hollow Rocks 12 Alt. Supermans 10 Air Squats 10 Scap Pull-Ups Into… 2 ROUNDS 8 Burpees 10 Elbow Punches 10 Strict Presses (8 Push Press in RD2) 8 Front Squats (8 Thrusters in RD2) 10 Kip Swings Skill –
CrossFit – Fri, Feb 21 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 6 Glute Bridge-Ups 6 Barbell RDLs 6 KB Deadlift Into… AMRAP x 4 MINUTES 100m Run 6 Barbell Good Morning 6 Barbell Deadlift 6 Russian KB Swings Strength – All Deadlift (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep
CrossFit – Thu, Feb 20 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice (EZ→ MOD) 5 Inchworm + 3 Scap Push-Ups* 10 Alt. Samson Lunges 10 Alt. Supermans** 10 SLOW Deadbugs *1 Rep= 1 Inchworm + 3 Scap PU. **RND 2 complete 10 Supermans. Into… 2 ROUNDS :40 Cardio Choice (MOD→ HARD) 10 Alt. Lunges*
CrossFit – Wed, Feb 19 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 PVC Pass Throughs 5/5 Ankle Circles 10 Around the Worlds 20/20 Single Leg Hops 10 PVC Cuban Press 10 Squat Jumps Into… 2 ROUNDS 5 Barbell Snatch Deadlifts 5 Hang Muscle Snatch 5 Overhead Squats Into… 2 ROUNDS 5 Snatch Balance (Power or Squat)
