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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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CrossFit — October 5, 2019

10.5.19 Warm-up Coaches Choice!! Metcon (AMRAP – Rounds) In Teams of 2: 30 minute AMRAP 100/70 Calorie Row 90 Box Jump/Step Overs (24″/20″) 70 Alternating DB Snatches (50/35) 50 Partner

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CrossFit — October 4, 2019

10.4.19 Warm-up 15 Band Pull Aparts 10 Band Pass Throughs 10 Air Squats :30 Single Under Practice 10 Scap Pull Ups 10 Back Squats 15 Jumping Hip Double Taps 10

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CrossFit — October 3, 2019

10.3.19 Warm-up 2 Rounds Clean Grip Deadlift 3 Clean Pulls 3 Clean High Pulls 3 Power Cleans 3 Push Press/Push Jerks (round 1/2) 5 Up Downs/Burpees (round 1/2) Power Clean

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CrossFit — October 2, 2019

10.2.19 Warm-up 10 Scap Pull Ups 10 Hollow Rocks 10 Arch Rocks 10 Squats 10 Slam Ball Deadlifts 10 Beat Swings 10 Ring Rows 10 Slam Ball Front Squats 10

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CrossFit — October 1, 2019

10.1.19 Warm-up 10 Banded Glute Bridges 10 Lateral Banded Monster Walk steps each direction 10 Forward/Backward Banded Monster Walk steps each way :45 Single Under Practice (slow then fast) 10

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CrossFit — September 30, 2019

9.30.19 Warm-up 10 Glute Bridges Broad Jumps → Backward Broad Jumps ← 10 Alternating Lunges with Thoracic Rotation 10 Hang Snatch High Pulls 5 Squats with OH Reach (reach each

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CrossFit — September 30, 2019

9.30.19 Warm-up 10 Glute Bridges Broad Jumps → Backward Broad Jumps ← 10 Alternating Lunges with Thoracic Rotation 10 Hang Snatch High Pulls 5 Squats with OH Reach (reach each

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CrossFit — September 28, 2019

9.28.19 Warm-up 2 Rounds 8 Blank Bar Deadlifts 8 High Jumps Partner Row *Partners alternate on and off rower when the other person finishes a round of deadlifts and jumps

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CrossFit — September 27, 2019

9.27.19 Warm-up 400m Run Together 10 Scap Push Ups 5 Inchworms + Push Up 5 Hang Power Cleans 5 Push Presses 10 Up Downs 20 Lateral Hops Over Bar 5

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