CrossFit – Sat, May 30
CrossFit – Sat, May 30 Saturday Community Wod (AMRAP – Rounds and Reps) 18MIN AMRAP: 12/10 Cal Row 12 Box Jump overs@24/20 12 Hang Alt Dumbbell Snatches@50/35 12 Lateral Burpee over Dumbbell Sub Row with Bike or Ski
CrossFit – Sat, May 30 Saturday Community Wod (AMRAP – Rounds and Reps) 18MIN AMRAP: 12/10 Cal Row 12 Box Jump overs@24/20 12 Hang Alt Dumbbell Snatches@50/35 12 Lateral Burpee over Dumbbell Sub Row with Bike or Ski
CrossFit – Mon, Jun 15 Warm-Up Flow General Warm-Up 2:00 Cardio Choice – 2 x 10 Scapular Pull-Ups 8 Bar Kip Swings 6/6 Single Arm Ring Rows 10 Pause Cossack Squats (2 sec on Each Rep) 5 Inchworm to Hollow (1-2 sec Pause at Extension) Specific Prep 3 High Hang Muscle Clean 3 Front Squat
CrossFit – Wed, Jul 1 Warm-Up Flow 2:00 Cardio Choice 10 Bootstrap Squats w/ Deep Squat Thoracic Rotations 10 Down Dog to Up Dog 10 Down Dog Alternating Toe Touches :30 Jump Rope Specific Prep 6 Romanian Deadlifts 3 Tall Muscle Cleans :15 Behind the Neck Elbow Punch Throughs 6 Barbell Kang Squats 4 Pause
CrossFit – Fri, Jul 17 Warm-Up: General Warm-Up 2:00 Cardio Choice 2 x 5/5 Worlds Greatest Stretch 10 Banded Glute Bridges 10 Alternating Banded Psoas March (Supine) 10 Goblet Squat (3s pause at bottom, pressing knees out) 5/5 Tall Kneeling KB Halo Specific Front Squat Prep 1 x Empty Barbell 10 Behind the Neck Elbow
CrossFit – Sun, Aug 2 WARM-UP General Warm-Up 1:30 Cardio Choice (Ideally Ski or Row) – 2 x 10 Down Dog to Up Dog 5 Down Dog Pike Handstand Push-Ups 10 Down Dog Alternating Toe Touches 10 Hollow Rocks :20 Extended Plank Reverse Bridge Specific Prep w/Empty Barbell 5 Strict Press 5 Push Press 3
