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...

CrossFit- January 11, 2022

TuesdayWarm-upGENERAL WARM UP [5:00 – 10:00] 1:00 Bike 0:20 Downdog 0:20 Active Spiderman 0:20 Alternating Quad Stretch 1:00 Bike 0:20 Active Samson 0:20 PVC Pass Throughs 0:20 PVC Around The World MOBILITY 1:00 PVC Standing Lat Stretch SPECIFIC WARM UP [10:00...

CrossFit- January 10, 2022

MondayWarm-upGENERAL WARM UP [5:00 – 10:00] 0:30 Plank (elbows) 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Frog Hops 0:30 Alternating Hamstring to Squat Hold Stretch 0:30 Slow Burpees 1:00 Pigeon Pose (each side) SPECIFIC WARM UP [10:00 – 26:00]...

CrossFit- January 8, 2022

SaturdayWarm-upGENERAL WARM UP [5:00 – 12:00] AMRAP 5: 200 Meter Bike 10 AbMat Sit Ups 10 Hollow Body Rocks 10 Glute Bridges MOBILITY 0:30 Couch Stretch (each side) 0:30 Pike Stretch 0:30 Inchworm to Push UpMetcon (Time)3 Rounds For Time: 500m Bike 20 Wall Balls...