CrossFit
WARM-UP
3 ROUNDS (10:00 Cap)
5/5 Tempo Single DB Strict Press (30X1)
5/5 Single DB Push Press
10 Alt. Lunges (DB Optional)
1:00 Slow Shoulder Taps
CrossFit
Happy Birthday Michelle Forero
WARM-UP
AMRAP x 5 MINUTES
5/5 DB Strict Press
5/5 DB Bent Over Row
5/5 DB Deadlift
10 Scap Pull-Ups
CrossFit
Warmup
Run 400M
into
2 Rounds of
5 Clean Grip Deadlifts
10 Elbow Punches
5 OH Press
5 Lunge+Lunge+Jumping Squat
CrossFit
WARM-UP
AMRAP x 8 MINUTES
10 Scap Pull-Ups
10 Scap Push-Ups
10/8 Cal Row (EZ)
10 Hollow to Arch Rolls*
*Start in the Hollow Body position,
and roll into Superman position
CrossFit
WARM-UP
3 ROUNDS
10 Empty Barbell Good Mornings
20 Glute Bridge-Ups
Into…
3 ROUNDS
5/5 Single Leg RDL
10 Kipping Swings
10 V-Ups
CrossFit
WARM-UP
200m Run
Into…
3 ROUNDS
10 Step-Ups
5/5 Moose Antlers
10 Elbow Punches
5 Strict Press