CrossFit- January 17, 2022

MondayWarm-upGENERAL WARM UP [5:00 – 16:00] 500 Meter Row (cap at 2:30) 0:30 Active Samson 400 Meter Row (cap at 2:00) 0:30 Inchworm to Push Up 300 Meter Row (cap at 1:30) 0:30 Lying Chest Opener Stretch 200 Meter Row (cap at 1:00) 0:30 Squat Hold 100 Meter Row...

CrossFit- January 15, 2022

SaturdayWarm-upSPECIFIC WARM UP [5:00 – 10:00] 0:15 Alternating Quad Stretch 0:15 Knuckle Drags 0:15 Inchworm to Push Up 0:15 Down Dog 100m Row 10 Scap Retractions (from Pull Up Bar) 3 Strict Pull Ups 3 Strict Knee to Chest 100m Run 100m Row 1 Half Rope Climb...

CrossFit- January 14, 2022

FridayWarm-upGENERAL WARM UP [5:00 – 10:00] 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Straight Arm Burpees 0:30 Push Up to Downdog 0:30 Slow Burpees 0:30 Active Samson 0:30 Burpees 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Arm Circles (0:10...

CrossFit- January 13, 2022

ThursdayWarm-upSPECIFIC WARM UP [5:00 – :1800] 0:20 Easy Bike 0:10 Transition 0:20 Kettlebell Deadlifts 0:10 Transition 0:20 Walking Spiderman Stretch/Walking Alternating Quad Stretch 0:10 Transition 0:20 Hollow Body Rocks 0:10 Transition 0:20 Row 0:10...

CrossFit- January 12, 2022

WednesdayWarm-upGENERAL WARM UP [5:00 – 13:00] 2 Rounds. . . 10 Lateral Steps (each side) 5 Pausing Squats (0:03 at the bottom) 10 Standing Fire Hydrants (each side) 0:30 Hip Bridges MOBILITY (All Stretched on One Side) 0:20 Static Spiderman 0:20 Static Lunging...