CrossFit – Tue, Sep 24 Suggested Warm-Up Warm-Up 1 ROUND 10 Groiners 40 Line Hops 10 Curtsy Lunges 10/10 Single Leg Line Hops Into… 1 ROUND 50 Single Unders 10 Lunges 10 Ring Rows Into… 1 ROUND 50 Single Unders 5/5 Lateral Lunges 10 Banded Straight Arm Lat PushDowns Into… 1 ROUND 50 Single Unders
CrossFit – Mon, Sep 23 Suggested Warm-Up Warm-Up 4 ROUNDS* :15 Toe Touch Jumping Jacks :15 Lunge + Twist :15 Jumping Squats :15 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP 1-2 ROUNDS (Time Permitting) 5 BB Clean Deadlifts 5 BB Upright Rows* 10 Elbow Punches 5 Hang Muscle Cleans 5
CrossFit – Sun, Sep 22 SUNDAY FUNDAY (Time) Run 1 Mile every minute on the minute and do 10 pushups.
CrossFit – Sat, Sep 21 Bring a Friend! It’s the Saturday Community WOD! Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP w/ a partner 60 Calorie Row 50 Air Squats 40 Toes to Bar/Abmat Situps 30 SIngle Arm Dumbbell Push Press
CrossFit – Fri, Sep 20 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press )
