CrossFit – Sun, Jan 12 Suggested Warm-Up Warm-Up 2 ROUNDS 100M Jog 5/5 Leg Swings Forward + Backward 5/5 Leg Swings Side to Side 10 Tib + Calve Raises 10 Alt Groiners 10 Bird Dogs Into… 2 ROUNDS 200M Run 10 Alt Step Ups (RND 2: Lowest Ht Box Jumps) Dead Bugs Workout – Performance
CrossFit – Sat, Jan 11 Community WOD (AMRAP – Rounds and Reps) 25:00 w/ a Partner 1000m Row Buy In… AMRAP with remaining time 20 Med Ball Cleans 20 Synchro Abmat Situps 20 Slam Balls 20 Med Ball Thrusters RX 20/14; 35/25 RX + 30 reps of each movement One partner works while the other
CrossFit – Fri, Jan 10 Jan 6-10 Bring a Friend Week. All drop in fees waived! Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight) In honor
CrossFit – Thu, Jan 9 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up Mobility Warm-Up 5 Down Dog to Up Dog 10 Alt Toe Tap 3/3 Groiner with a twist 10 Alt Arm Lifts in Child’s Pose 3/3 Scorpion Twists 5/5 Shin Box Into… 2 ROUNDS 1:00 Bike *
CrossFit – Wed, Jan 8 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up ROWING SPECIFIC WARM-UP EMOM x 4 MINUTES MIN 1 – :40 Upper Body Only MIN 2 – :40 Legs Only MIN 3 – :40 Half Slide MIM 4 – 1:00 Full Stroke Into… GYMNASTICS WARM-UP 3
