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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 Ups, 10 Air Squats, 5

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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 Ups :30 Romanian Deadlifts :30

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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 movements) 3:00 Overhead Squat Mobility

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CrossFit — January 21, 2020

1.21.20 Warm-up 2:00 Bike/Row/Run 3:00 Band Shoulder + Hamstring Activation 10 Air Squats 10 Push Ups + Down Dog 10 Clean High Pulls 10 Front Squats 10 Push Press 10

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CrossFit — January 20, 2020

1.20.20 Warm-up 150m Row 15 KB Deadlifts 15 Plank Shoulder Taps 150m Row 15 Russian KB Swings 10 Plank Up Downs 150m Row 15 American KB Swings 15 Up Downs

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CrossFit — January 18, 2020

2020.01.18 Metcon (AMRAP – Reps) 26:00 AMRAP w/ a partner 10 squat clean (95/65) 10 box jump over (24/20) 10 push up while one partner completes an entire round, the

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CrossFit — January 17, 2020

1.17.20 Warm-up 1:00 Row @ 40% Intensity 10 Inchworm + Push Up 1:00 Row @ 60% Intensity :30 Inverted Hold (with scap push up if able) 1:00 Row @ 80%

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CrossFit — January 16, 2020

1.16.20 Warm-up 10 Up/Down Dogs :20 Scap Pull Ups 10 Strict Presses 10 Up Downs :20 Beat Swing 10 Push Presses 10 Burpees :20 Kipping Knee Raises 10 Push Jerks

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CrossFit — January 15, 2020

1.15.20 Warm-up :30 Squat Hold 6 Blank Bar Power Cleans 6 Blank Bar Push Presses :30 Plank Hold :30 Single Unders :30 Squat Hold 6 Blank Bar Squat Cleans 6

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CrossFit — January 14, 2020

1.14.20 Warm-up 3:00 Coach’s Choice Shoulder Mobility 2 Rounds :30 Handstand Hold 5 False Grip Ring Rows 5 Ring Transitions 5 Bar Kips (as big as possible) -then- 5 Snatch

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