CrossFit – Mon, Feb 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Air Squat 8 Cossack Squat 6 Groiner with a Twist 4 Up/Down Dog 1-2 ROUNDS :30 Bike 5 Jumping Air Squat 10 Elbow Punches 5 Front Squats Strength – All Front Squat (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep
CrossFit – Sun, Feb 16 Suggested Warm-Up Warm-Up 1 ROUND 250/200m Row or 200m Run 10/10 Forward and Back Leg Swings 10/10 Side to Side Leg Swings 150/100m Row or 100m Run 10 Alt. Hamstring Scoops 10 Alt. High Kicks 150/100m Row or 100m Run 10 Kang Squats 10 Alt. Cossack Squats 250/200m Row or
CrossFit – Sat, Feb 15 Suggested Warm-Up Warm-Up 1 ROUND 30 Crossbody Mountain Climbers 5 Jefferson Curls 10/10 Single Leg Hops 3/3 Scorpion Stretch Into… 1 ROUND 25’ Bunny Hops/Bounds 5 Clean Deadlifts 10’/10’ Single Leg Hops 6 Tempo Push Ups (22X1) Into… 1 ROUND 50 Single Unders / 35 Double Unders 10 Hang Muscle
CrossFit – Fri, Feb 14 Suggested Warm-Up Warm-Up 2 ROUNDS 12 Toes Touch Jumping Jacks 10 Alt. Lunges 10 Ring Rows 8 Air Squats w/ :01 Pause at Bottom Into… 1-2 ROUNDS (TIME PERMITTING) 12 Alt. Elbow Punches 10 Barbell Front Squats 8 Barbell Strict Press 6 Thrusters Strength – All Front Squat (5×5*) *Keep
CrossFit – Thu, Feb 13 Suggested Warm-Up Warm-Up EMOM x 10 MINUTES MIN 1 – 10 Scap Pull-ups + :15 Bar Hang MIN 2 – 10 Glute Bridge + :15 Hold MIN 3 – 10/10 Split Squats* MIN 4 – 10-12 SLOW Strict Press MIN 5 – 10/10 Single Arm Russian KB Swings* *MIN 6
