CrossFit – Fri, Apr 18 Skill Work–PERFORMANCE (Checkmark) EMOM x 6 MINS 1 Pull-Up + 1 Chest to Bar + 1 Pull-Up + 1 Chest to Bar Skill Work–FITNESS (Checkmark) EMOM x 6 MINS 1 Kip Swing + 1 Half Pull-Up + 1 Kip Swing + 1 Half Pull-Up PASSION WOD (Time) FOR TIME 100
CrossFit – Thu, Apr 17 Suggested Warm-Up Warm-Up 1 ROUND 10 Good Mornings 10 Air Squats 5 Inch Worm with Push-Up 5/5 Moose Antlers Into… 2 ROUNDS 5 Clean Deadlift 5 High Hang Muscle Clean 10 Front Rack Elbow Punches → Back Rack Elbow Punches 10 Strict Press → 5 Bradford Press 5 Scap Pull-up
CrossFit – Wed, Apr 16 Suggested Warm-Up Warm-Up 200m Jog Into.. 8 (slow) Knee Over Toes Lunges 6 Bootstrappers 10 90/90 Hip Rotation Into… 2 Rounds 1:30 Cardio Choice 20 Front to Back Line Hops 20 Side to Side Line Hops 15 Air Squats Skill – All ON A 10:00 RUNNING CLOCK… Practice Single Leg
CrossFit – Tue, Apr 15 Suggested Warm-Up Warm-Up 4 ROUNDS :20 Moderate Bike :10 Easy Bike Into… 2-3 ROUNDS 10 Good Mornings (RND 2+3: BB RDL) 5 Cat/Cows 10 Deadbugs 5/5 Fire Hydrants 10 Glute Bridge Ups Into… 4 ROUNDS :20 Hard Bike :10 Easy Rest Strength – All Deadlift (Every 3 MINS for 15
CrossFit – Mon, Apr 14 Suggested Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 8 Inch Worms 10 Good Mornings Into… 1 ROUND 10 PVC Cuban Press 8 Hand Release Push Ups 10 Bird Dogs Into… 1 ROUND 10 BB Strict Press :15 HS Hold / Pike Hold 8 Snatch DL Strength – All Snatch
