CrossFit
WARM-UP
2 ROUNDS
1:00 Row (EZ-Mod)
5/5 DB Sumo Deadlifs
10 Elbow Punches
10 Good Mornings
Into…
2 ROUNDS
:40 Row (Mod-Hard)
8 Pushup to Down Dog
5 Hang Muscle Clean
CrossFit
WARM-UP
4 SETS (:20 ON, :10 OFF)
MOVT 1 - Jump Rope
MOVT 2 - V-Ups
Into…
3 ROUNDS
15 Scap Push-Ups
10 Scap Pull-Ups
8 Push-Ups
CrossFit
WARM-UP
3 ROUNDS
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups
Into…
3 ROUNDS
10/8 Cal Row (Mod)
10 KBS
10 Push-Ups
WARM-UP
3-4 SETS (8:00 CAP)
10 Alt. Samson Lunges
10 Groiner w/ thoracic rotation
10 Push-Up to Pike
10 Bootstrappers
SKILL
3 SETS FOR QUALITY
3/3 DB or KB Turkish
Get-Up/Down*
20 Alt. Sit-Thrus
CrossFit
WARM-UP
3 ROUNDS
:30 Jump Rope
10 PVC Pass Thrus
8 Empty BB Strict Press
10 Empty BB Good Mornings
BASELINE WORKOUT III
CrossFit
WARM-UP
1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace)
Into…
3 ROUNDS
10 Glute Bridges
20 Shoulder Taps
10 Air Squats