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CrossFit — January 13, 2020

1.13.20 Warm-up 3:00 Row with increasing intensity Duck Walk Down 10 Scap Pull Ups Duck Walk Back 10 Air Squats Lunge Walk Down (arms OH) 10 Beat Swings Lunge Walk

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CrossFit — January 13, 2020

1.13.20 Warm-up 3:00 Row with increasing intensity Duck Walk Down 10 Scap Pull Ups Duck Walk Back 10 Air Squats Lunge Walk Down (arms OH) 10 Beat Swings Lunge Walk

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CrossFit — January 11, 2020

2020.01.11 WOD Metcon (Time) 150 KBS (1.5/1 pd)for time 5 burpees @ top of every minute, beginning @ 0:00 13:00 cap 7:00 rest Metcon (Time) Partner relay A: 500m row

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CrossFit — January 10, 2020

1.10.20 Warm-up 3:00 Shoulder Activation of Coach’s choice 1:00 Row or Bike @ 40% effort 1:00 PVC Shoulder Mobility 10 PVC Overhead Squats 1:00 Row or Bike @ 60% effort

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CrossFit — January 9, 2020

1.9.20 Warm-up Down and Back Arms OH Walking Lunges :30 Spidermans 20 Alt Jumping Lunges (knee doesn’t touch floor) 8 Tall Jerks (on toes) PVC 8 Split Jerks (with dip+drive)

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CrossFit — January 8, 2020

1.8.20 Warm-up 15 Air Squats 15 Jumping Knee Slaps 15 Up Downs 15 Med Ball Bear Hug Squats 30/20 15 Box Jumps 10 Burpees 5:00 Review/Practice of the D-Ball/Atlas Stone

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CrossFit — January 7, 2020

1.7.20 Warm-up Tabata Interval (:20 Work, :10 Transition) Air Squats (shoulder width, toes out) Plank Hold Air Squats (shoulder width, toes forward) Plank Shoulder Taps Air Squats (feet 10" apart,

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CrossFit — January 6, 2020

1.6.20 Warm-up 10 Air Squats with Brief Pause @ bottom 15 Banded Pull Aparts 10 Squat with Reach/Rotation 15 Banded Good Mornings 10 Back Rack Blank Bar Squats with elbows

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CrossFit — January 4, 2020

2020.01.04 Metcon (AMRAP – Reps) 20:00 AMRAP 2 / 4 / 6 / 8 / 10… clean & jerk (95/65) back rack in-place lunge lateral burpee over bar rx+ power

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CrossFit — January 3, 2020

2020.01.03 Metcon (Weight) 15:00 E:90MOM A) squat clean + hang squat clean + front squat B) 2 RMU increase weight as able for the barbell complex – score is heaviest

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