CrossFit – Thu, Mar 20 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Groiners + ½ Split 10 Cat Cows 20 Shoo the Chickens 10 Scorpions (5/5) 2 ROUNDS ON TEAMS* 1:00 Row 1:00 Plank 1:00 Wall Sit *P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full
CrossFit – Wed, Mar 19 Suggested Warm-Up Warm-Up 1 ROUND 10 Up-Downs 10 Up-Down Dogs 10 Scap Push-Ups 10 Alt. Shoulder Taps 10 Scap Ring Rows or Scap Pull-Ups 10 Ring Rows Into… 2 ROUNDS 5 SLOW Knee Push-Ups 5 Push-Ups 5/5 Hand Over Hand Ring Row 10 Tuck-Ups Strength – Performance Weighted Pull-ups (ON
CrossFit – Tue, Mar 18 Suggested Warm-Up Warm-Up Part 1) MOBILITY 5:00 Front Rack Drills *Option for Elbow Punches or Tricep Smash Into… Part 2) 2-3 ROUNDS 20 Bunny Hops 10 Tib Raises 10 Elevated Calf Raises w/hold in bottom stretch position 10/10 Split Squats 200m Run Workout – Performance 3 SETS FOR TIME (Time)
CrossFit – Mon, Mar 17 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 8 Up-Downs 8 Low Box Jumps 10 Air Squats 2 ROUNDS 8 BB RDLS → 8 Deadlifts 6 Burpees → 6 Burpee Box Jumps 6 Higher Box Jumps 10 WB Thrusters → 10 Wall Balls *Transition to alt. Movement in 2nd Round
CrossFit – Sun, Mar 16 Suggested Warm-Up Warm-Up ROWING WARM-UP EMOM x 4:00 MIN 1 – :40 LEGS ONLY ROW MIN 2 – :40 UPPER ONLY ROW MIN 3 – :40 HALF-SLIDE ROW MIN 4 – :40 FULL ROWING STROKE Then Into… 1-2 SET :40 Hollow Hold 12 BW Lunges 12 Plate Bicep Curls 10
