CrossFit – Tue, Sep 10 Suggested Warm-Up Warm-Up 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges 10 Up-Downs 10/10
CrossFit – Mon, Sep 9 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner w/twist 5 Bootstrappers 10 Slow Air Squats 5 Push Up to Down Dog 10 Alt Piked Toe Taps 10 Walk the Dog Into… 2 ROUNDS 50 Single Unders* 7 Clean Grip Deadlift 7 Muscle Cleans** 7 Front Squats
CrossFit – Sun, Sep 8 Suggested Warm-Up Warm-Up 1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS) 10 Banded Pull Aparts 6/6 Scorpions 10 Banded Pass Throughs 20 Shoulder Taps Into… 1 ROUND 6 Tempo Push-Ups (31X1) :30 Hollow Hold 10 KB Deadlifts Into… 1 ROUND 6 Push-Ups (no tempo) 8/8 Alternating V-Ups 10 Russian KB Swings Into… 1
CrossFit – Sat, Sep 7 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 25’ High Kicks 25’ Walking Toe Touches 25’ Walking Figure 4 Stretch 25’ Walking Groiners 25’ High Knees 25’ Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 WB Front Squats* 10 WB Push Press* 8 Alt. Step-Ups 6 Box Jumps *RND
CrossFit – Fri, Sep 6 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run HOTSHOTS 19 (FITNESS) (Time) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) KG BB: (42.5/30)
