CrossFit – Fri, Feb 21 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 6 Glute Bridge-Ups 6 Barbell RDLs 6 KB Deadlift Into… AMRAP x 4 MINUTES 100m Run 6 Barbell Good Morning 6 Barbell Deadlift 6 Russian KB Swings Strength – All Deadlift (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep
CrossFit – Thu, Feb 20 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice (EZ→ MOD) 5 Inchworm + 3 Scap Push-Ups* 10 Alt. Samson Lunges 10 Alt. Supermans** 10 SLOW Deadbugs *1 Rep= 1 Inchworm + 3 Scap PU. **RND 2 complete 10 Supermans. Into… 2 ROUNDS :40 Cardio Choice (MOD→ HARD) 10 Alt. Lunges*
CrossFit – Wed, Feb 19 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 PVC Pass Throughs 5/5 Ankle Circles 10 Around the Worlds 20/20 Single Leg Hops 10 PVC Cuban Press 10 Squat Jumps Into… 2 ROUNDS 5 Barbell Snatch Deadlifts 5 Hang Muscle Snatch 5 Overhead Squats Into… 2 ROUNDS 5 Snatch Balance (Power or Squat)
CrossFit – Tue, Feb 18 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS :30 Stiff Leg Row 5 Push Up to Down Dog 10 Alt Thread the Needle 5/5 Moose Antlers 5 Pause Up Downs :10 Dead Hang Into… 2 ROUNDS 1:00 ROW* 8 Ring Rows 8 Kip Swings 4 Burpees *1st RND: 22-25 s/m, 2nd RND:
CrossFit – Mon, Feb 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Air Squat 8 Cossack Squat 6 Groiner with a Twist 4 Up/Down Dog 1-2 ROUNDS :30 Bike 5 Jumping Air Squat 10 Elbow Punches 5 Front Squats Strength – All Front Squat (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep
