CrossFit – Mon, Mar 3 Suggested Warm-Up Warm-Up 2 ROUNDS 8 Bootstrappers 10 Elbow Punches 8/8 Calf Raises 10 Cat Cow Into… 1 ROUND 8 Air Squats 10 Barbell Good Mornings 8 Step Ups 10 Hang Muscle Cleans Into… 1 ROUND 8 Front Squats 10 Deadlifts 8 Box Jumps 10 Hang Power Cleans Workout –
CrossFit – Sun, Mar 2 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row/Bike/Ski 10 Good Mornings 10 Scap Pull Ups 10 Shoulder Taps 5 Push Up to Pike Into… 1 ROUND 1:00 Row/Bike/Ski 10 DB Deadlifts 10 SeeSaw Rows 10 Up-Downs 5 Tempo Push-Ups (31X1) Into… 1 ROUND 1:00 Row/Bike/Ski 10 DB Hang Power Cleans 10
CrossFit – Sat, Mar 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 WB Deadlifts 10 WB Squats 10 WB Press 10 Step-Up 10 Tuck-Up 10 Kip Swings Into… 1-2 ROUNDS 10 BB RDL 10 WB Thruster 10 Box Jumps 10 Hanging Knee Raise Workout – Performance FOR TIME* (Time) 50 Wall Balls (20/14) 40 Box Jumps
CrossFit – Fri, Feb 28 CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell*3 dumbbell clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang
CrossFit – Thu, Feb 27 Suggested Warm-Up Warm-Up GENERAL MOBILITY 10 Groiners w/ a Twist 10 Slow Cat/Cow 10 Alt. Hip 90-90s 6 Slow Jefferson Curls 8 Samson Lunges Into… SPECIFIC WARM-UP 1:00 EZ Cardio 10 Good Mornings 10 Deadbugs 20 Mountain Climbers 6/6 Split Squats Into… 1:00 EZ Cardio 10 Russian KB Swings 10
