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CrossFit — October 1, 2021

CrossFit — October 1, 2021

2021.10.01 Warm-up :30 dubz 10 air squats 3 wall walks :30 dubz 5 burpees 5 back squats Metcon (Weight) 15:00 E3MOM 4 BS w/ :03


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CrossFit — September 30, 2021

2021.09.30 Warm-up 200m run 2x 4 kips > pull up 6 banded shoulder press / side 8 RKBS Push Jerk (5 x 3) 2-4 unbroken


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CrossFit — September 29, 2021

2021.09.29 Warm-up 10 lunges w/ twist 4 inch worms w/ push up 10 banded good mornings 10 banded shoulder press 10 air squats 5 ring


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CrossFit — September 28, 2021

2021.09.28 Warm-up :30 bike / row 10 air squats 8 PVC OHS 6 thrusters 4 OHS :30 bike / row Overhead Squat (5 / 5


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CrossFit — September 27, 2021

2021.09.27 Warm-up foam roll & stretch :30 row 10 air squats 10 banded good mornings 5 DB shoulder press (per arm) 10 box step ups


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CrossFit — September 27, 2021

2021.09.27 Warm-up foam roll & stretch :30 row 10 air squats 10 banded good mornings 5 DB shoulder press (per arm) 10 box step ups


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CrossFit — September 25, 2021

2021.09.25 Metcon (Time) For Time w/ a partner: 800m run* 20 s2oh (135/95) 8 rope climb 20 cluster (155/105) 6 rope climb 20 back squat


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CrossFit — September 24, 2021

2021.09.24 Warm-up 3x 100m row (increase intensity) 5 push up > 5 shoulder press > 5 push press Push Press (5 x 3) 5 C2B


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CrossFit — September 23, 2021

2021.09.23 Warm-up foam roll / stretch 3x 2 wall walks 5 goblet good mornings 5 scap pull > kip swings > pull ups (rings or


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CrossFit — September 22, 2021

2021.09.22 Warm-up :30 dubz 10 air squats 8 alt. box step ups :30 HS hold 10 plank shoulder taps :30 dubz Metcon 10:00 E2MOM 25′


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