CrossFit – Mon, Jan 20 MLK Jr Monday January 20th – Open Gym 8-12 Suggested Warm-Up Warm-Up SPECIFIC MOBILITY :45/:45 Banded Lat Stretch :45/:45 Banded Ankle Distraction :45/:45 Banded Hip Distraction Into… 2 ROUNDS 8 Burpees 10 Tuck-Ups 10 Alt. DB Deadlifts 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. DB Burpees 10 V-Ups 10
CrossFit – Sun, Jan 19 SUNDAY FUNDAY (Time) 10 RFT 10 Push Up 100 M Dash
CrossFit – Sat, Jan 18 Saturday Community WOD (AMRAP – Rounds and Reps) 20:00 AMRAP 20 Alternating Dumbbell Snatches 35/25 10 Burpee Box Jump Overs 24/20 20 V Ups RX+ 50/35;GHD Sit Ups
CrossFit – Fri, Jan 17 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press) 8 KB Deadlifts (RND 2= Russian Swings, RND 3=
CrossFit – Thu, Jan 16 Suggested Warm-Up Warm-Up 1-2 ROUNDS 6 Cat Cows 6/6 Moose Antlers 6 Alt. Samson Lunges 6 Yoga Push-Ups Into… 2-3 ROUNDS 1:00 Cardio Choice 5 Tempo Push-Ups (31×1) 5/5 Seated Arnold Press 10 Alt. Step-Ups Workout – All 3 SETS FOR QUALITY 2:00 Cardio Choice 2/2 DB/KB Turkish Get-Ups (Athlete
