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CrossFit – Wed, Jun 26 General Warm-up 1 set:10 PVC pass throughs10 PVC alternating back rack lunges 10 PVC Good Mornings10 push-ups 10 air squats5 burpees Stretching 1 set:1:00 couch stretch/leg1:00 child’s pose stretch Front Squat (6×2 climbing ) 6×2 add weight as you go. Log your heaviest set of 2 Metcon (Time) 10 Rounds […]

CrossFit – Tue, Jun 25 General Warm-up 2 sets:10 soldier walks5 inchworms10 ring rows10 scap pull-ups 2 sets:10 air squats10 hollow rocks10 Superman’s 10 kip swings Skill work (Checkmark) Pre-workout:Every :30 for 10 sets:1 rep of squat therapy– Hold the bottom for :05. use a 10lb plate and hold it out in front Since U

CrossFit – Mon, Jun 24 General Warm-up 1 set:200-meter jog10 slow calf raises:20 single-unders:20 Samson stretch/leg:20 single-unders:20 Cossack squat stretch/leg 240624 (Time) – RX –4 rounds for time:800-m run75 double-unders – INTERMEDIATE –4 rounds for time:800-m run25 double-unders – BEGINNER –3 rounds for time:600-m run25 single-unders Skill work (AMRAP – Reps) Post-workout:On a 3:00 clock:1:00

CrossFit – Sun, Jun 23 General Warm-up 1 round:8/10 calories10 alternating slow toy soldiers in place8/10 calories10 alternating Samson stretch8/10 calories10 alternating plank reach throughs8/10 calories10 inchworm + push-ups 240623 (Calories) – RX –AMRAP 12:Max calories on any machine– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb). – INTERMEDIATE –AMRAP 12:Max calories

CrossFit – Sat, Jun 22 General Warm-up 1 set::30 single-unders20 alternating plank shoulder taps5 single-arm shoulder presses/arm 1 set::30 single-single-double:20 side plank hold/side5 dumbbell shoulder presses– Hold the top of each rep for :03. 1 set::30 double-unders:20 hollow hold10 dumbbell shoulder presses– Cycle reps quickly. Stretching Accumulate:1:00 foam roll calves1:00 cobra stretch Metcon (Time) Partner

CrossFit – Fri, Jun 21 General Warm-up 1 set::20 jumping jacks:20 Samson lunges:20 air squats:20 kettlebell bent-over rows:20 jumping jacks:20 Samson lunges:20 air squats:20 kettlebell sumo deadlifts Deadlift (Pre-workout: 4 sets: 3 deadlifts – Build to a heavy set of 3.) 240621 (8 Rounds for reps) – RX –Every 2:00 for 8 rounds:5 deadlifts10 wall-ball

CrossFit – Thu, Jun 20 General Warm-up 1 set::20 easy row:20 moderate row:20 hard row10 PVC good mornings10 push-ups to down dog 1 set::20 easy row:20 moderate row:20 hard row10 PVC pass-throughs10 up-downs 1 set::20 easy row:20 moderate row:20 hard row10 walking lunges10 lateral burpees over the rowing machine 240620 (Time) – RX –On a

CrossFit – Wed, Jun 19 General Warm-up Dynamic warm-up 1 set:200-meter run, slow10 leg swings/leg10 lateral leg swings/leg10 alternating lunges10 hamstring scoops/leg10 alternating Cossack squats10 hamstring kick-ups/leg200-meter run, moderate pace 1 set:5 calf raises10 alternating plate toe taps10 alternating plate step-ups5 step-ups + squat landing5 plate jumps + step down5 plate jumps + squat landing5

CrossFit – Tue, Jun 18 General Warm-up AMRAP 4::30 single-unders:20 handstand hold10 scap pull-ups 240618 (5 Rounds for reps) – RX –7 sets:3 push jerks + 1 split jerk – INTERMEDIATE –Same as Rx’d – BEGINNER –7 sets:3 push jerks Skill Work (Checkmark) Post-workout:3 sets:1:00 freestanding handstand practice– Rest 1:00 between sets. Stretching Accumulate:1:00 banded

CrossFit – Mon, Jun 17 General Warm-up 2 set:1:00 bike10 push-ups from the knees10 ring rows10 air squats10 scap pull-ups 240617 (Checkmark) – RX –EMOM 18:Min 1 | 5 power cleans (105/155 lb)Min 2 | 9/12 cals Echo bikeMin 3 | 5 strict pull-ups + 10 push-ups + 15 air squats – INTERMEDIATE –EMOM 18:Min