CrossFit – Wed, Aug 21 Warm-Up Warm-Up 400m Run Into… 1 ROUND 6 Push-Ups to Pike 8 Bootstrappers 10 Up-Downs Into… 1 ROUND 6 DB Strict Press 8 Air Squats 10 Burpees Into… 1 ROUND 6 Pike Push-Ups 8 Front Squats 10 Burpees over Bar Skill – All EMOM x 5 MINUTES* Choose a Pressing
CrossFit – Tue, Aug 20 Warm-Up Warm-Up 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m
CrossFit – Mon, Aug 19 Warm-Up Warm-Up 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo
CrossFit – Sun, Aug 18 SUNDAY FUNDAY (Time) FOR TIME 10 RFT 10 WALKING LUNGE 10 PUSH UP *Lunges will count towards our August Challenge. For Accountability Purposes 1 Lunge will count as 1 Meter. So if you complete the Workout you are 100M closer to that 2 mile mark.
CrossFit – Sat, Aug 17 August 17 after the Community WOD – Movement Clinic hosted by CrossFit Sacrifice and Coach Renae. No charge and open to everyone. This month we are going over the squat (front and overhead) and lunges. Great for beginner and seasoned athletes. Saturday Community WOD (Time) For Time w/ a Partner
