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…
CrossFit – Tue, Oct 8 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4 Strict PU 2nd
CrossFit – Mon, Oct 7 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Leg Swings (Front/Back) 10 Leg Swings (Right/Left) 10 BW Good Mornings* 5 Inch Worm + Push-Up** 10 Slow Deadbugs *Add Barbell in RD2 **8 Hand-Release Push-Ups in RD2 Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift
CrossFit – Sun, Oct 6
CrossFit – Sat, Oct 5 Suggested Warm-Up Warm-Up MOBILITY ROUND5 Inchworm + Push Up + Bootstrapper 5/5 Groiner + Twist 10 SLOW Air Squats 10 Banded Pass Throughs 15 Banded Pull Aparts 15 Banded OH Pull Aparts Into… 2 ROUNDS 8 WB Front Squats 8 WB Strict Press (RND 2: Push Press) 8 Scap Pull
