CrossFit – Tue, Feb 11 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES 6/5 Cal Bike 100m Run 6 Tuck Ups 10 Kip Swings Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 400m Run 30/25 Cal Bike 20 Toes to Bar (Score is Rounds + Reps) Workout – Fitness AMRAP x 20
CrossFit – Mon, Feb 10 Suggested Warm-Up Warm-Up 200m Run or 250/200m Row Into… 2 ROUNDS 8 Shoulder Taps + Down Dog* 8 Alt. DB Deadlifts 8 Vertical Jumps *1 Rep = Plank Shoulder Tap (R) + Shoulder Tap (L) + Down Dog Into… 2 ROUNDS 8 Plank Walk Outs 8/8 Single Arm DB Push
CrossFit – Sun, Feb 9 SUNDAY FUNDAY (Time) 5 RFT 3 Vertical Jumps 3 Squats 3 Long Jumps
CrossFit – Sat, Feb 8 Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Push Jerks (155/105) 40 Pull-Ups 20 Box Jump Overs 10 Push Jerks 20 Pull-Ups (Score is Time) KG BB: (70/47.5) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (20) 20 Push Jerks (115/75) 40 Ring Rows
CrossFit – Fri, Feb 7 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row (Focus on Long Pull) 10 Good Mornings 10 Air Squats 10 Down Dog to Up Dog 10 Alt Arm Raises in Child’s Pose Into… 2 ROUNDS 8/10 Cal Row (Dialing in the pace for the workout) 10 MB RDL (Deadlifts for 2nd Round)
