CrossFit- November 23, 2021

TuesdayWarm-up0:30 Push Up to Downdog 0:30 Mountain Climbers 0:30 Activer Spiderman 0:30 Slow Air Squats 0:30 Alternating Quad Stretch 0:30 Active Samson MOBILITY 1:00 Pole/Rack/Rig Assisted Squat Hold 0:30 Dead Hang from a Pull Up Bar STRICT PRESS [Coach] Torso and...

CrossFit- November 22, 2021

MondayWarm-upGENERAL WARM UP 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (L) 0:30 Pigeon Pose (R) 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backwards, 0:10 across the chest, 0:10 trunk twist) 0:30 Jumping...

CrossFit- November 20, 2021

SaturdayMetcon (Time)Partner WOD: Buy In : 69 Calorie ERG 6 Rounds (each partner) 60 Double Unders 9 Power Cleans 135/95 Cash Oout : 69 Calorie ERG each partner completes a whole round, then the other partner completes a round. Each partner completes 6...

CrossFit- November 19, 2021

FridayWarm-upROW Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back 1:00 Row Light Intensity Coach: "Untuck Hips" maintain lumbar curve 0:45 Row Moderate Intensity Coach: Hinge from the hips Drive...

CrossFit- November 18, 2021

ThursdayWarm-up0:30 Downdog 0:30 Active Spiderman 200 Meter Jog 0:30 Alternating Quad Stretch 0:30 Knuckle Draggers 200 Meter Jog MOBILITY 1:00 Pole/Rack/Rig Assisted Squat BACK SQUAT Coach: Hands Outside of Shoulders Elbows Pointed Back Hips Descend Back and Down...