CrossFit – Sun, Mar 30 Suggested Warm-Up Warm-Up 200M RUN into… 25’ LINE DRILLS Floor Scrapers Quad Stretch Side Shuttle (Down + Back) Toy Soldiers Samson Lunges Bear Crawl Burpee Broad Jump Into… 2-3 ROUNDS 5 Tempo Push Ups (31X0) (RND 2+3: 8 Push Ups*) 10 Deadbugs (RND 2+3: Sit Ups) 10 Plate Deadlifts 4
CrossFit – Sat, Mar 29 Suggested Warm-Up Warm-Up 1 ROUND 2:00 Bike 8 Bootstrappers 5/5 Knee Over Toes Split Squat 10 Scap Pull-Ups Into… 2 ROUNDS 1:00 Bike 10 Air Squats → 10 Narrow Stance Air Squats 5 Hang Power Cleans → 5 Power Cleans 10 Elbow Punches → 5 Front Squats 8 Kip Swings
CrossFit – Fri, Mar 28 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral Hop 8 Empty BB RDL* 8 BB Upright Rows** *RND 2 complete 8 Empty BB Deadlifts. **RND 2
CrossFit – Thu, Mar 27 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Yoga Push-Ups 10/10 Single Leg Hops 10 High Hang Muscle Cleans 10 Alt. Elbow Punches Into… 2-3 ROUNDS 10 Alt. Samson Lunges 50 Single Unders* 5 Barbell Strict Press 5 Barbell Push Press 5 Barbell Push Jerk *Switch to 25 Double Unders or 10
CrossFit – Wed, Mar 26 Suggested Warm-Up Warm-Up GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt. Bird Dogs
