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CrossFit – Sun, Jun 30 General Warm-up CrossFit warm-up | 10:00 Goals✔ Equipment: PVC, rings.✔ Take time to demo each of the movements and scale athletes as needed before beginning.✔ Have athletes perform 30 seconds of each movement of the CrossFit warm-up, moving at their own pace.✔ Use this time to improve every athlete’s movement […]

CrossFit – Sat, Jun 29 General Warm-up 3 sets::30 bike, row, or ski5 push-ups to down dog5 Kang squats10 deadlifts (empty barbell) 240629 (AMRAP – Rounds and Reps) – RX –AMRAP 12:15 deadlifts (95/135 lb)10 push presses5 strict handstand push-ups – INTERMEDIATE –AMRAP 12:15 deadlifts (75/115 lb)10 push presses3 strict handstand push-ups – BEGINNER –AMRAP

CrossFit – Fri, Jun 28 General Warm-up 1 round:10 jumping jacks10 alternating step-ups10 scap pull-ups10 Soldier walks10 push-ups10 box jumps, step down from the box10 kip swings Back Squat (6×2 climbing) 6×2 add weight to a heavy set of 2 Partner WOD (Time) -ADV RX –For time with a partner:Cash-In 2,000m Row then…15 rounds of:

CrossFit – Thu, Jun 27 Warm-up 1 set:200-m jog 200-m row Soldier Walks Child’s pose Cobra Pigeon PVC Pass throughs 10 PVC OHS 10 PVC GM 5 Burpees 10 Lunges Shoulder Press (Weight) Strict Press [Drop Sets] 3 Rounds: Max reps Strict Press @ 75% Max reps Strict Press @ 65% Max reps Strict Press

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