CrossFit – Wed, Jan 29 Suggested Warm-Up Metcon LINE DRILLS 25’/25’ Side Shuffle 25’ Alt Figure 4 Stretch 25’ Alt. Quad Stretch 25’ Karaoke 25’ Toy Soldier 25’ High Knees 25’ Butt Kickers 25’/25’ High Knees into Sprint Into… 2 ROUNDS 4 Push Up to Down Dog 4/4 Moose Antler 8 Tuck Ups/V Ups 8
CrossFit – Tue, Jan 28 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 10 Groiners 8 Cat Cow 10 Boot Strappers 8 Thread the Needle GENERAL WARM-UP 1 ROUND 10 Wall Ball Front Squats 10 Scap Pull Ups 20 Shoulder Taps Into… 1 ROUND 8 Wall Balls 8 Ring Rows 8 Up Downs Into… 1 ROUND 6
CrossFit – Mon, Jan 27 Suggested Warm-Up Warm-Up 400m Run Into… 1 ROUND 10 Shoulder Taps 10 Scap Push-Ups or :10 Handstand Hold 10 Ring Rows 10 Scap Pull-Ups 10 Alt. Knees Over Toe Lunge 10 Cossack Squat 2 ROUNDS 5 Kip Swings 5 Push-Up to Pike* 5 Air Squats 5 Narrow Air Squats *2nd
CrossFit – Sun, Jan 26 SUNDAY FUNDAY (AMRAP – Rounds and Reps) 8 RFT 30 Sec Hand Stand Hold 10 Air Squats This Upcoming Week is Member Appreciation. Be sure to check out our social media for all the cool stuff we have in store as well as how to win some prizes.
CrossFit – Sat, Jan 25 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10/10 Leg Swings 20 Bunny Hops 20 Anterior Tib Raises 10 Alt. Hip Openers (over the hurdle) Into… 400m Run 500/400m Row 200m Run 250/200m Row 100m Run 150/100m Row Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 2000/1800m Row 1
