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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

CrossFit – Sun, Jun 16 240616 (Calories) – RX –8 rounds with a partner:400-m runMax-calorie row– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times. – INTERMEDIATE –Same as Rx’d – BEGINNER –6 rounds with a partner:400-m runMax-calorie row– One

CrossFit – Sat, Jun 15 General Warm-up 2 sets:10 PVC pass-throughs10 hollow rocks10 Supermans10 kip swings10 push-ups 240615 (Time) – ADV RX – Partner For Time: Cash-In 800m Run Together3 Rounds:10 Bar muscle-ups20 Push presses (95/135 lb) Cash-out 800m Run Together -RX-For time:C2BShoulder presses (65/95 lb) – BEGINNER –Pull-ups or Ring RowsPush presses (35/45 lb)

CrossFit – Fri, Jun 14 General Warm-up EMOM 4::40 row, bike, or ski:20 rest 1 set:PVC Pass ThroughsSpidermans10 Hollow rocksscorpion stretches5 Walkoutschild’s pose/cobra/down dog Front Squat (10-8-6-4-2) 10-8-6-4-2 Climbing to a heavy set of 2 240614 (Time) – RX –For time: 4 Rounds 10 Snatches (55/75) 20 Lateral over the bar burpees 30 Abmat sit-ups

CrossFit – Thu, Jun 13 General Warm-up 1 set:10 alternating Spiderman stretches10 leg swings/leg (across the body)10 alternating scorpion stretches10 leg swings/leg (forward and backward):30 jumping jacks 1 set10 single-leg toe touches/leg20 alternating reverse lunges:30 mountain climbers 1 set10 unweighted good mornings20 walking lunge steps:30 up-downs Skill Work (6 Rounds for reps) Pre-workoutEMOM 6:2 hang

CrossFit – Wed, Jun 12 General Warm-up Junkyard dog warm-up• Scale to step-overs instead of jump-overs as needed.• Scale the crawl under to a bear crawl around the partner. AMRAP 6:Partner A: 8 jumps around partnerPartner B: 8 jumps around partnerPartner A: 8 jump over and crawl under partnerPartner B: 8 jump over and crawl