CrossFit – Thu, Apr 3 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Up Downs 5 Clean Deadlifts 10 Elbow Punches 10 Strict Presses 2 ROUNDS 100m Run 10 Toe Touch Jumping Jacks 5 Hang Muscle Clean → 5 Hang Power Clean in RD2 5 Push Press → 5 Push Jerk in RD2 Strength –
CrossFit – Wed, Apr 2 Suggested Warm-Up Warm-Up 1 ROUND 5 Inch Worms w/ Push Up 5/5 Groiner w/ Twist 5/5 Split Squats 10 Arms Only Row 10 Legs Only Row Into… 2-3 ROUNDS 5 Up-Downs (RND 2/3: Burpees) 10 Alt Lunges :30 Row (RND 1: 22-26s/m, RND 2/3: 24-28s/m) Workout – All EVERY 3:00
CrossFit – Tue, Apr 1 Suggested Warm-Up Warm-Up 400m Run Into… 25’ Line Drills Toy Soldiers Inch Worms Toe Walk Heel Walk High Knees Butt Kickers Into… 2 ROUNDS :30 Dead Hang → :30 Active Hang 8 V Ups → 8 Strict Knees to Chest 8 Box Jumps → 8 Box Jumps Into… 400m Run
CrossFit – Mon, Mar 31 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10/10 Med. Ball Around the Worlds 10 Alt. 90-90 Hip Rotations 10 PVC Pass Throughs 5/5 Adductor Rock Backs into… 1-2 ROUNDS 10 Med. Ball Front Squats 5 Empty BB Snatch Deadlifts 10 Wall Balls 5 PVC Scarecrow Snatches Strength – All Snatch (ON A
CrossFit – Sun, Mar 30 Suggested Warm-Up Warm-Up 200M RUN into… 25’ LINE DRILLS Floor Scrapers Quad Stretch Side Shuttle (Down + Back) Toy Soldiers Samson Lunges Bear Crawl Burpee Broad Jump Into… 2-3 ROUNDS 5 Tempo Push Ups (31X0) (RND 2+3: 8 Push Ups*) 10 Deadbugs (RND 2+3: Sit Ups) 10 Plate Deadlifts 4
