WOD

CrossFit – Sun, Oct 13 SUNDAY FUNDAY (Time) For Time: 100 Air Squats 50 Push Up 1 Mile Run

CrossFit – Sat, Oct 12 Saturday Community WOD (AMRAP – Reps) 3 x 5:00 AMRAPs 1 – 10 Air Squats 10 V Ups 10 Burpees 2 – 10 Air Squats 10 V Ups 10 Burpee Dumbbell Deadlifts 3 – 10 Air Squats 10 V Ups 10 Devils Press RX 35/25

CrossFit – Fri, Oct 11 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (ON A 20:00 RUNNING

CrossFit – Thu, Oct 10 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack Squat 5 Bootstrappers

CrossFit – Wed, Oct 9 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (ON A 20:00 RUNNING CLOCK…