CrossFit – Thu, Jan 23 Suggested Warm-Up Warm-Up 3 ROUNDS 2:00 Bike* 12 Banded Pull-Apart 10 Alt. Deadbug (Option to add KB Pull Over) 8 Reps Pull-Up Prep** *RND 2= 1:30 Bike, RND 3= 1:00 Bike. **Scap Pull-Ups → Ring Rows → Kip Swings Skill – All EMOM x 8 MINUTES Practice 1-3 Rep of
CrossFit – Wed, Jan 22 Suggested Warm-Up Warm-Up 3:00 Row (Increase intensity every minute) Into… 1 ROUND 5 Jefferson Curls 10 Boot Strappers 5 Push-Up to Pike 10 Cat Cow Into… 1 ROUND 10 Wall Ball Front Squats 10 Sumo Good Mornings 5 Tuck Jumps 10 Strict Press Into… 1 ROUND 10 Wall Balls 10
CrossFit – Tue, Jan 21 Suggested Warm-Up Warm-Up 200m Run Into… 2 ROUNDS 5 Inch Worms into Up Dog/Down Dog 10 Good Mornings 8 Jefferson Curls 5/5 Bodyweight Lunges 10 Shoulder taps 5/5 Cat/Cow Into… 200m Run 2 ROUNDS 5 Tempo RDL (31X1) 5/5 BB Front Rack Lunges 10 Up/Downs Strength – All Deadlift (5×3
CrossFit – Mon, Jan 20 MLK Jr Monday January 20th – Open Gym 8-12 Suggested Warm-Up Warm-Up SPECIFIC MOBILITY :45/:45 Banded Lat Stretch :45/:45 Banded Ankle Distraction :45/:45 Banded Hip Distraction Into… 2 ROUNDS 8 Burpees 10 Tuck-Ups 10 Alt. DB Deadlifts 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. DB Burpees 10 V-Ups 10
CrossFit – Sun, Jan 19 SUNDAY FUNDAY (Time) 10 RFT 10 Push Up 100 M Dash
