CrossFit- January 28, 2022

FridayWarm-upGENERAL WARM UP [5:00 – 10:00] 0:30 Lay and Pray 0:30 Child’s Pose 0:30 Half Kneeling Rocking Adductor Stretch (each side) 0:30 Bodyweight Hip Bridges 0:30 Single Leg Hip Bridges (switch sides at 0:15) 0:30 PVC Pass Throughs 0:30 PVC Around...

CrossFit- January 27, 2022

ThursdayWarm-upGENERAL WARM UP [5:00 – 9:00] 2 Rounds of. . . 0:20 Slow Tempo Air Squats to the Med Ball 0:20 Med Ball Cleans 0:20 Med Ball Thrusters 2 Rounds of. . . 0:20 Alternating Side Lunge 0:20 Inchworm to Push Up 0:20 Active SpidermanMetcon (AMRAP –...

CrossFit- January 26, 2022

WednesdayWarm-upGENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Butt Kickers in Place 0:30 High Knees in Place 0:30 Active Samson 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Downdog 200 Meter Run [Coach: if athletes...

CrossFit- January 25, 2022

TuesdayWarm-upGENERAL WARM UP [5:00 – 10:00] 2 Rounds. . . 0:20 Glute Bridges 0:20 Hollow Body Rocks 0:20 Slow Air Squats HIP STRETCHES 0:30 Active Spiderman 0:20 Static Spiderman 0:20 Runners Lunge 0:20 Half Kneeling Hamstring Stretch 0:20 Adductor Stretch (all...

CrossFit- January 24, 2022

MondayWarm-upGENERAL WARM UP [5:00 – 8:00] 10LBS BUMPER PLATE 0:20 Good Mornings (hugging plate) 0:20 Ground to Overhead 0:20 Inchworm to Push Up 0:20 Single Leg Deadlift (same side) 0:20 Single Leg Deadlift (other side) 0:20 Active Samson 0:20 Downdog TECHNIQUE...

CrossFit- January 22, 2022

SaturdayMetcon (Time)For Time: 100 Double Unders 4 Rounds: 15 Burpees to Target 15 Wall Balls (20/14) 100 Double Unders 4 Rounds 15 Burpees to Target 15 Wall Balls (20/14) 100 Double Unders