CrossFit – Thu, May 8 Suggested Warm-Up Warm-Up 1-2 ROUNDS 1:00 Bike at RPE 5 5 Inch Worm into Up/Down Dog 5/5 Groiner with Twist 5/5 Cat Cow 10 Alt Arm Lifts in Child’s Pose 6 Super Man :30 Hollow Hold Into… 2 ROUNDS 1:00 Bike @ RPE 6 → RPE 7 10 Alt Lunges
CrossFit – Wed, May 7 Suggested Warm-Up Warm-Up 1-2 ROUNDS 100m Run 5 Push Up to Down Dog 10 Kang Squats 15 Air Squats Into… 2 ROUNDS 100m Run 8 PVC Snatch Deadlifts 8 PVC Hang Muscle Snatches 8 PVC OHS Strength – All Snatch (5×2 @ RPE 6-7*) *This is a deload week. (Score
CrossFit – Tue, May 6 Suggested Warm-Up Warm-Up 1 ROUND 10 IYT’s 20 Banded Dante Rows 15 Straight Arm Banded Lat Push-Downs 15 Supinated Band Pull-Aparts Into… 2-3 ROUNDS (Time Permitting) 1:00 Row 10 SLOW Ring Rows 10 Scap Pull-Ups* 5 Prone Hip Drives** *RND 2-3 complete Kip Swings. **Lay down flat on back. Tuck
CrossFit – Mon, May 5 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 6/6 Thread the Needle 6/6 Moose Antlers 6/6 Book Openers 12 Alt. Scorpion Kicks 6 Yoga Push-Ups Into… 2 ROUNDS 12 Alt. Cossack Squats 12 Kang Squats 6 Barbell Strict Press w/ :02 pause Overhead 12 Alt. Elbow Punches Into… 2 ROUNDS 6 Burpees
CrossFit – Sun, May 4 Warm-Up 20’ LINE DRILLS Toy Soldiers Walking Groiners Toe Walk Heel Walk Crouching Side Steps Kareokes 200m Run Into… AMRAP x 5 MINUTES 10 Toe Touch Jumping Jacks 10 Sumo Good Morning 10 Double Unders or 20 Single Unders 10 Conventional Deadlifts Every 8 Mins x 4 Sets (Time) 800m
