CrossFit – Fri, Oct 4 Suggested Warm-Up Warm-Up 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40 Single Unders** *2nd Set:
CrossFit – Thu, Oct 3 Suggested Warm-Up Warm-Up 3 ROUNDS 100m Jog 10/10 Arm Circles (10 FWD / 10 RVS) 10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5) 5/5 SA DB Strict Press 10 Ring Rows Workout – All 3 SETS 400m Run 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10
CrossFit – Wed, Oct 2 Suggested Warm-Up Warm-Up 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs 12 BW Good Mornings** *2nd Round: Workout Pace **2nd Round: Use empty barbell Strength – All Deadlift (3×5*)
CrossFit – Tue, Oct 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Tempo Strict Press (31×1) Strength –
CrossFit – Mon, Sep 30 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5 SETS (Calories) 50 Air
