CrossFit – Sat, Feb 8 Workout – Performance FOR TIME (Time) 40 Box Jump Overs (24/20) 20 Push Jerks (155/105) 40 Pull-Ups 20 Box Jump Overs 10 Push Jerks 20 Pull-Ups (Score is Time) KG BB: (70/47.5) Workout – Fitness FOR TIME (Time) 40 Box Jump Overs (20) 20 Push Jerks (115/75) 40 Ring Rows
CrossFit – Fri, Feb 7 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row (Focus on Long Pull) 10 Good Mornings 10 Air Squats 10 Down Dog to Up Dog 10 Alt Arm Raises in Child’s Pose Into… 2 ROUNDS 8/10 Cal Row (Dialing in the pace for the workout) 10 MB RDL (Deadlifts for 2nd Round)
CrossFit – Thu, Feb 6 Suggested Warm-Up Warm-Up 1 MOBILITY ROUND 5 Inchworm + Push Up 5/5 Moose Antlers 10 Calf + Tib Raises Into… AMRAP x 5 MINUTES 5 Cal Bike 5 Tuck-Ups/V-Ups* 5 Up-Downs** 5 Kip Swings At halfway point, swap movements for following: *Toes to Something **Burpees Workout – Performance 10 ROUNDS
CrossFit – Wed, Feb 5 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Groiners 10 Boot Strappers 10 Good Mornings :30 Deadhang Into… 1 ROUND 40 Line Hops (20 Lateral, 20 Forwards and Backwards) 10/10 DB Deadlifts 10 Scap Pull Ups :15 Top of Ring Support Into… 1 ROUND 8 Box Jumps 5/5 DB Hang High Pulls
CrossFit – Tue, Feb 4 Suggested Warm-Up Warm-Up 1 ROUND MOBILITY 10 Alt. 90/90 Hip Rotations 5/5 Adductor Rock Backs 10/10 Half Kneeling Ankle Rocks 10 Sumo Kang Squats :30 Bottom of Air Squat Hold Into… 2-3 ROUNDS 100m Run 5/5 Split Squat 10 Alt. Elbow Punches 5 Empty Barbell Tempo Fronts Squats (20X1) 10
