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CrossFit — October 17, 2019

10.17.19 Warm-up Down and Back Bear Crawls :30 Mountain Climbers Inch Worm Push Ups Down Crab Walk Back :30 Flutter Kicks PVC Shoulder Mobility Together 10 PVC Overhead Squats 10

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CrossFit — October 16, 2019

10.16.19 Warm-up :30 Ski Jumpers in Place 4 Rounds Tabata Air Squat (1st round slowest, add intensity each round) 10 Inchworms + Push Up :30 Broad Jumps 10 Up Downs

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CrossFit — October 15, 2019

10.15.19 Warm-up Down and Back Side Shuttle x 2 10 KB Deadlifts each arm Down and Back Grapevine x 2 10 KB Swing High Pulls each arm Down and Back

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CrossFit — October 14, 2019

10.14.19 Warm-up Down and Back High Skip 10 Blank Bar Romanian Deadlifts 10 Blank Bar Push Presses 10 Scap Pull Ups Down and Back Broad Jump 10 Blank Bar Sumo

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CrossFit — October 12, 2019

10.12.19 Metcon (Time) With a Partner For Time (35:00 Cap) 400m Run Together -straight into- 60 Thrusters 125/85 60 Toes to Bar *Divide work any way between partners -straight into-

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CrossFit — October 11, 2019

Open Workout 20.1 Warm-up WARM UP 20 Jumping Jacks Forward Walking Lunges with Lateral Rotation Backward Walking Lunges with Arms Overhead 10 Up + Down Dogs 10 Up Downs 10

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CrossFit — October 10, 2019

10.10.19 Warm-up WARM UP 15 KB Deadlifts (light) 10 Scap Push Ups 10 Scap Pull Ups :30 Forearm Plank Hold 15 KB Russian Swings 5 Inchworm + Push Ups 10

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CrossFit — October 9, 2019

10.9.19 Warm-up WARM UP Down and Back Up-Down Broad Jumps Lateral Banded Monster Walks Forward/Backward Banded Monster Walks 10 Banded Glute Bridges 10 Band Pull Aparts 10 Banded Good Mornings

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CrossFit — October 8, 2019

10.8.19 Warm-up WARM UP 200m Run as a Class Down and Back DB Waiter Walk 10 Scap Push Ups 10 Up + Down Dogs 5 Inchworms + Push Up 10

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CrossFit — October 7, 2019

10.7.19 Warm-up WARM UP 25 Jumping Jacks 10 Up + Down Dogs 10 Scorpions 10 Lunges with Thoracic Rotation 10 Squat with Reach 15 Up Downs 10 PVC Pass Throughs

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