CrossFit – Mon, Aug 5 Warm-Up Warm-Up 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk
CrossFit – Sun, Aug 4 Warm-Up Warm-Up 2 ROUNDS 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2: R KBS) 10 Sit-Ups
CrossFit – Sat, Aug 3 IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES* 50 Air Squats 50 Push-Ups 50 Walking Lunges 400m Run *The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests. (Score is Rounds + Reps)
CrossFit – Fri, Aug 2 Warm-Up Warm-Up GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs 10 Scap Pull-Ups 8
CrossFit – Thu, Aug 1 Warm-Up Warm-Up 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 5 Cat Cows Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Slinkies* 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s *Touch your toes and walk your hands out, as you would for an Inch
