CrossFit – Tue, Dec 10 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips Extended Warm-Up –
CrossFit – Mon, Dec 9 Suggested Warm-Up Warm-Up 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 Single Unders 10 Up Downs Over Bar 8 Snatch Grip Behind the Neck Strict Press 5 Tempo Overhead
CrossFit – Sun, Dec 8 SUNDAY FUNDAY (Time) FOR TIME: 10-9-8-7-6-5-4-3-2-1 100M Sprint Burpee
CrossFit – Sat, Dec 7 Saturday Community WOD (AMRAP – Rounds and Reps) 20:00 AMRAP 20 Calorie Row 20 Air Squats 200m Run 20 Dumbbell Push Press 20 Double Unders/40 Singles 20 Dumbbell Thrusters RX 35/25 x 2
CrossFit – Fri, Dec 6 Suggested Warm-Up Warm-Up 200m Run Into… 1 ROUND 10/10 Leg Swings 10 Wide Stance Good Morning 10/10 Split Squat 5/5 Cat-Cow Into… 1-2 ROUNDS (TIME PERMITTING) 10/10 Lunges (2nd round-Bulgarian Split Squat) 10 Sumo Stance RDL :20 Dead Hang 8 Scap Pull-ups 4 Strict Knee Raise Into… 200m Run Strength
