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CrossFit — February 1, 2020

CrossFit — February 1, 2020

2020.02.01 Metcon (Time) 1k row 300 wallballs (20/14) 200 power snatch (75/55) 100 lateral burpees over bar 1 k row with a partner must complete


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CrossFit — January 31, 2020

1.31.20 Warm-up Duck Walk Down and Back 1:00 Up and Down Dogs 1:00 Dead Bugs :30 Air Squats 10 Beat Swings 10 Kipping Knee Raises


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CrossFit — January 30, 2020

1.30.20 Warm-up 25 Jumping Jacks 10 Broad Jumps 3 Wall Walks 10 High Jumps 5 Burpees with Strict Push Up 10 Scap Pull Ups 10


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CrossFit — January 29, 2020

1.29.20 Warm-up :30 Air Squats 1:00 Up + Down Dogs 1:00 Lunge with Thoracic Rotation 10 Scap Pull Ups 10 Beat Swings 10 Kipping Knee


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CrossFit — January 28, 2020

1.28.20 Warm-up 3:00 Band/Bodyweight activations 3:00 Squat and Overhead Mobility 10 2-DB Deadlifts 10 2-DB Hang Power Cleans 10 2-DB Push Presses 10 2-DB Front


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CrossFit — January 27, 2020

1.27.20 Warm-up :30 Work, :20 Transition/Rest Jumping Jacks Clean Grip Deadlifts Air Squats Push Ups to Down Dog Ski Jumpers Clean High Pulls Back Squats


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CrossFit — January 25, 2020

2020.01.25 Metcon (Time) 50 / 40 / 30 / 20 / 10 Plate G2OH (45/35) synchro burpee to plate 5 / 4 / 3 /


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CrossFit — January 24, 2020

1.24.20 Warm-up 1:00 Mountain Climbers 1:00 Squat Hold 1:00 Flutter Kicks 1:00 Up + Down Dog Flow With a Partner Bike + 10 Scap Pull


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CrossFit — January 23, 2020

1.23.20 Warm-up :30 Jumping Jacks :30 Air Squats :30 Blank Bar Good Mornings :30 Jump Squats :30 Blank Bar Bent Over Rows :30 Scap Push


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CrossFit — January 22, 2020

1.22.20 Warm-up 1:00 Jump Rope Flow (singles and 1-foot hops) 3:00 Band Activations (posterior chain, shoulders) 1:00 Jump Rope Flow (running in place and rhythm


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