CrossFit – Fri, Sep 20 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press )
CrossFit – Thu, Sep 19 Suggested Warm-Up Warm-Up 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks 5/5 Staggered Stance Good Mornings 5/5 Reverse Lunge to High Knee Jump Into… 200m Time Trial Workout –
CrossFit – Wed, Sep 18 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 10 PVC Pass Through 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 200m Run 10 PVC Around the Worlds 10 Kip Swings 10 Ring Rows OR 3 Slow Low Ring Turnovers Into… 1 ROUND 200m Run 6 Hang Muscle Snatch 6 Overhead
CrossFit – Tue, Sep 17 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Alt. Step-Ups 10 Alt. DB Goblet Lunges 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Rows (switch top hand at 5) into… 2 ROUNDS 8 Box Jumps 8 Alt. DB Suitcase Step-Ups (switch hands at 4) 8 Sit-Ups 4 Strict Knee Raises Workout
CrossFit – Mon, Sep 16 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts *Place PVC behind with
