CrossFit – Wed, Oct 16 Suggested Warm-Up Warm-Up 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6 Empty Barbell Push Press
CrossFit – Tue, Oct 15 Suggested Warm-Up Warm-Up 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 Bike* 10 BB RDL 10 Superman Holds (:03-:05 per hold) *Increase pace each round Strength – All Deadlift
CrossFit – Mon, Oct 14 Suggested Warm-Up Warm-Up 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6 Empty Barbell Push Press
CrossFit – Sun, Oct 13 SUNDAY FUNDAY (Time) For Time: 100 Air Squats 50 Push Up 1 Mile Run
CrossFit – Sat, Oct 12 Saturday Community WOD (AMRAP – Reps) 3 x 5:00 AMRAPs 1 – 10 Air Squats 10 V Ups 10 Burpees 2 – 10 Air Squats 10 V Ups 10 Burpee Dumbbell Deadlifts 3 – 10 Air Squats 10 V Ups 10 Devils Press RX 35/25
