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
CrossFit – Thu, Dec 5 Suggested Warm-Up Warm-Up AMRAP x 8 MINUTES* 40 Single Unders → 20 Double Unders 8 KB Deadlifts → 8 RKB Swings 4 Push-Up to Pike → 4 Up-Downs 8 Bootstrap Squats → 8 Air Squats *Transition to 2nd movement at 4:00 mark Skill – All ON A 10:00 RUNNING CLOCK…
CrossFit – Wed, Dec 4 Suggested Warm-Up Warm-Up 3 ROUNDS :30 Bike 15 Banded Pull-Aparts 5 Tempo Ring Rows (3111) 5 Scap Pull-Ups + 5 Kip Swings Workout – Performance FOR TIME (Time) 40/30 Cal Bike 40 Pull-Ups 60/50 Cal Bike 30 Chest to Bars 80/70 Cal Bike 20 Bar Muscle-Ups (Score is Time) Workout
CrossFit – Tue, Dec 3 Suggested Warm-Up Warm-Up 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps
CrossFit – Mon, Dec 2 Suggested Warm-Up Warm-Up MOBILITY ROUND5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 Rounds 250/200M Row 8 Strict Press (RND 2: Push Press) 8 Bent Over Rows 8 Tuck Ups or V
