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CrossFit — September 21, 2021

CrossFit — September 21, 2021

2020.09.21 Warm-up stretch / activate shoulders 3x 5 wallball thruster 5 hang muscle snatch > hang power snatch > OHS Overhead Squat (5 x 3)


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CrossFit — September 20, 2021

2021.09.20 Warm-up :30 row 10 banded good mornings 10 scap pull 8 kip swings 6 hanging knee raises 4 deadlifts Metcon 12:00 alt. E:90MOM A)


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CrossFit — September 20, 2021

2021.09.20 Warm-up :30 row 10 banded good mornings 10 scap pull 8 kip swings 6 hanging knee raises 4 deadlifts Metcon 12:00 alt. E:90MOM A)


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CrossFit — September 18, 2021

2021.09.18 Metcon (Time) For Time, with a partner: 30/24 cal row* 30 thrusters (75/55) 30/24 cal row 24 thrusters (95/65) 30/24 cal row 18 thrusters


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CrossFit — September 17, 2021

2021.09.17 Warm-up 10 air squats 5 push ups 5 ring rows 1 rope walk up Metcon 10:00 alt. EMOM A) 1 rope climb B) :30


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CrossFit — September 16, 2021

2021.09.16 Warm-up 200m jog 10 alt. lunges w/ twist :30 dubz practice 3 box jumps coach-led split jerk warm up Split Jerk (10x E:90MOM alt.


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CrossFit — September 15, 2021

2021.09.15 Warm-up 10 air squats 3 inch worms w/ push up 5 OHS w/ barbell 3 up downs 5 power snatch :30 plank hold Overhead


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CrossFit — September 14, 2021

2021.09.14 Warm-up foam roll & stretch 3x 1 wall walk 6 wallball thruster 6 hang power clean (increase weight each rnd) Metcon (Time) 30 RFT:


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CrossFit — September 13, 2021

2021.09.13 Warm-up :30 row / 200m jog 10 air squats 10 scap pull 8 kip swings 6 ring rows coach-led clean warm up Squat Clean


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CrossFit — September 11, 2021

2021.09.11 The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7


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