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
CrossFit – Wed, Feb 26 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Calf to Tib Raises 10 Alt Piked Toe Taps 10 Scap Push Ups 10 Alt Thread the Needle 5 Tempo Push Ups Into… 2-3 ROUNDS 50 Single Unders (RND 2: 25 Double Unders) 8 Front Rack Elbow Rotations 8-10
CrossFit – Tue, Feb 25 Suggested Warm-Up Warm-Up 2-3 ROUNDS 5 Is Ys Ts* 20 Alt. High Knees 20 Alt. Butt Kickers 10 Calf Raises 10 Tib Raises 10 Alt. Hip Openers *w/light weight or bodyweight, perform 5 reps of shoulder reps: I + Y + T Into… 2-3 ROUNDS 100-200m Run 5 Burpees to
CrossFit – Mon, Feb 24 Suggested Warm-Up Warm-Up 1 Round 100m Run 10 Glute Bridge-Ups 10 Barbell RDLs 10 KB Squats Into… 1 Round 100m Row 10 Jefferson Curls 10 Barbell Deadlift 10 Goblet Step Ups 10 Up Downs Deadlift (Take 25 Mins to Establish Heavy 1RM) Week 7 of 7 Strength | Testing Week
Sunday Endurance Warm-Up 2:00 Cardio Choice -Rest :30- EMOM x 1 MINUTES:30 Jumping Jacks:30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES:30 Single DB Swings:30 High Knees (No Measure) 800m Run (Time) Max Effort 800m Run Metcon (Weight) 5 SETS ON A 15:00 CLOCK… 12 DB Seesaw Floor Press 12 DB Seesaw Bent Over
