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
CrossFit – Wed, Feb 12 Suggested Warm-Up Warm-Up DYNAMIC MOBILITY 5 Inchworm to Up/Down Dog 10 Groiner with a Twist 10 Scap Push-Ups 5 BB Jefferson Curls AMRAP x 6 Minutes 10 Barbell Good Mornings* 10 Bird Dogs 10 Glute Bridge-Ups 8 Slow Pike Shoulder Taps** * at 3:00 switch to BB RDLs **at 3:00
CrossFit – Tue, Feb 11 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES 6/5 Cal Bike 100m Run 6 Tuck Ups 10 Kip Swings Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 400m Run 30/25 Cal Bike 20 Toes to Bar (Score is Rounds + Reps) Workout – Fitness AMRAP x 20
CrossFit – Mon, Feb 10 Suggested Warm-Up Warm-Up 200m Run or 250/200m Row Into… 2 ROUNDS 8 Shoulder Taps + Down Dog* 8 Alt. DB Deadlifts 8 Vertical Jumps *1 Rep = Plank Shoulder Tap (R) + Shoulder Tap (L) + Down Dog Into… 2 ROUNDS 8 Plank Walk Outs 8/8 Single Arm DB Push
CrossFit – Sun, Feb 9 SUNDAY FUNDAY (Time) 5 RFT 3 Vertical Jumps 3 Squats 3 Long Jumps
