CrossFit – Wed, Jan 15 Suggested Warm-Up Warm-Up 1 ROUND 400 M Run High Knees Butt Kickers Side Shuffle Hamstring Sweeps Walking Hip Openers 200 M Run Into 2 ROUNDS (Time Permitting) 10 BB RDL 8 BB High Pulls 6 High Hang Muscle Cleans 10 Elbow Punches Strength – All EVERY 1:30 x 6 SETS*
CrossFit – Tue, Jan 14 Suggested Warm-Up Metcon 2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Bootstrappers 10 Scap Pull-Ups :30 Bottom of Squat Hold (Active Hold!) Into… 2 ROUNDS 10 Jump Squats 10 Banded Lat Pushdowns 10 Kip Swings 5 Lunge-Lunge-Squats* *1 Rep = Lunge (L) + Lunge (R) + Air Squat Strength –
CrossFit – Mon, Jan 13 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 – Sun, Jan 12 Suggested Warm-Up Warm-Up 2 ROUNDS 100M Jog 5/5 Leg Swings Forward + Backward 5/5 Leg Swings Side to Side 10 Tib + Calve Raises 10 Alt Groiners 10 Bird Dogs Into… 2 ROUNDS 200M Run 10 Alt Step Ups (RND 2: Lowest Ht Box Jumps) Dead Bugs Workout – Performance
CrossFit – Sat, Jan 11 Community WOD (AMRAP – Rounds and Reps) 25:00 w/ a Partner 1000m Row Buy In… AMRAP with remaining time 20 Med Ball Cleans 20 Synchro Abmat Situps 20 Slam Balls 20 Med Ball Thrusters RX 20/14; 35/25 RX + 30 reps of each movement One partner works while the other
