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CrossFit

WARM-UP
AMRAP x 3 MINUTES
10 Alt. Lunges
10 Push-Up to Pike
20 Jumping Jacks
Into…
AMRAP x 5 MINUTES
10 Tuck Jumps
10 Tempo Strict Press (empty BB)
20 Jumping Jacks

CrossFit

Today is the first day of restest our 2 RM.  Have fun!

CrossFit

WARM-UP
ON A 5:00 RUNNING CLOCK…
100m Jog
30 Jumping Jacks
30 Mountain Climbers
30 Butt Kickers
30 High Knees
30 Shoulder Taps

CrossFit

WARM-UP
1:00 Single Unders
Into…
EMOM x 6 MINUTES
MIN 1 - 20 Shoulder Taps + Plank Hold
MIN 2 - 10 DBL DB Deadlifts + Front Rack Hold
Into…
1:00 Double Under Practice

CrossFit

WARM-UP
3 ROUNDS
10 Alt. Groiners
10 Alt. Samson Lunges
5 Push-Up to Pike
Into …
3 ROUNDS
5 Reps of 6-count Burpees
1:00 Bike

CrossFit

WARM-UP
EMOM x 4 MINUTES
MIN 1 - :45 Deadbugs
MIN 2 - :45 Inch Worms + Push-Up
Into …
EMOM x 4 MINUTES
MIN 1 - :45 Scap Pull-Ups
MIN 2 - :45 Hollow Body Hold

CrossFit

WARM-UP
2 ROUNDS
4 Inch Worms
6 Bootstrappers
8 Groiners
Into…
AMRAP x 4 MINUTES
5 Med Ball Power Clean
5 Med Ball Lunges
5 Med Ball OH Press
20 Shoulder Taps

CrossFit

WARM-UP
200 M Easy Jog
Into…
AMRAP x 3 MINUTES
5 Up-Downs
10 Tuck Jumps
20 Crossbody Mountain Climbers
Into…
200M Fast Run
EXTENDED WARM-UP
EMOM x 12 MINUTES
Min 1 - 12 False Grip Ring Rows or

CrossFit