CrossFit – Thu, Jan 30 Suggested Warm-Up Warm-Up BOUNDING PRIMER 2 ROUNDS 12 Front to Back Line Hops 12 Side to Side Line Hops 10 Right/Left Single Leg Hops 5 Max Vertical Jumps -Quick Rest Between Rounds- Then Complete… 1 ROUND 8 Low Box Jumps 10 BW Good Mornings 10 Air Squats 10 Elbow Punch
CrossFit – Wed, Jan 29 Suggested Warm-Up Metcon LINE DRILLS 25’/25’ Side Shuffle 25’ Alt Figure 4 Stretch 25’ Alt. Quad Stretch 25’ Karaoke 25’ Toy Soldier 25’ High Knees 25’ Butt Kickers 25’/25’ High Knees into Sprint Into… 2 ROUNDS 4 Push Up to Down Dog 4/4 Moose Antler 8 Tuck Ups/V Ups 8
CrossFit – Tue, Jan 28 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 10 Groiners 8 Cat Cow 10 Boot Strappers 8 Thread the Needle GENERAL WARM-UP 1 ROUND 10 Wall Ball Front Squats 10 Scap Pull Ups 20 Shoulder Taps Into… 1 ROUND 8 Wall Balls 8 Ring Rows 8 Up Downs Into… 1 ROUND 6
CrossFit – Mon, Jan 27 Suggested Warm-Up Warm-Up 400m Run Into… 1 ROUND 10 Shoulder Taps 10 Scap Push-Ups or :10 Handstand Hold 10 Ring Rows 10 Scap Pull-Ups 10 Alt. Knees Over Toe Lunge 10 Cossack Squat 2 ROUNDS 5 Kip Swings 5 Push-Up to Pike* 5 Air Squats 5 Narrow Air Squats *2nd
CrossFit – Sun, Jan 26 SUNDAY FUNDAY (AMRAP – Rounds and Reps) 8 RFT 30 Sec Hand Stand Hold 10 Air Squats This Upcoming Week is Member Appreciation. Be sure to check out our social media for all the cool stuff we have in store as well as how to win some prizes.
