CrossFit – Wed, Apr 9 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Good Morning 10 Air Squats 5 Barbell Up and Overs 10 Alt. Front Rack Lunges Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Front Squats 10 Alt. Back Rack Lunges 10 Sit-Ups Strength – All 5×5* Overhead Squat (Weight) *Keep weight Light
CrossFit – Tue, Apr 8 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Alt. Box Elevated Groiners 10-12 Alt. Wall Ball Around the Worlds 10 Calf + Tib Raises 10 Cat/ Cows 16-20 Elbow Punches Into… 2 ROUNDS 1:00 Cal Row (EZ-MOD PACE) 10 Sumo Stance Good Mornings 10 WB Front Squat 10 WB Push Press 10
CrossFit – Mon, Apr 7 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Passthroughs 5/5 Around the World 10 PVC High Pull 5 PVC Snatch Balance 5 PVC OH Squat 2 ROUNDS 10/8 Cal Bike 10/10 DB DL 8/8 DB High Pull – Hang Snatch 2nd Rnd 6/6 Strict Press 4/4 OH Squat 10 Up/Down –
CrossFit – Sun, Apr 6 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 10 KB DL 8 KB Upright Row 5/5 KB Press 5 Air Squat + 5 Jumping Air Squat 5/5 Split Squat :15 Hollow Hold + 10 Hollow Rocks Into… 1-2 ROUNDS 10 RKBS 10 Box Jumps 10 V-Up or Tuck Up 100m
CrossFit – Sat, Apr 5 Suggested Warm-Up Warm-Up BAND MOBILITY 10-12 Supinated Band Pull-Aparts 10-12 Overhead Band Pull-Aparts 8/8 Single Arm Banded Upright Rows 10-12 Banded Strict Press 10-12 Banded Lat Push-Downs 10/10 Single Arm Dante Rows Into… 2 ROUNDS 10 Ring Rows 10 Scap Pull-Ups* 10 Scap Push-Ups 10 Knee Push-Ups* 10 Air Squats
