crossfit
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30 – 60 min Walk or Hike! Get some Fresh Air and some Vitamin D!! Another great day to reach out to a couple friends near or far!! It can go a long way and might just make someones day….even their week!! Have a great recovery day!!
**Reminder Zoom classes start today and will run Mon/Wed/Fri @ 630 + 1030 am and 530 pm** Buy in – 2 Rounds 10 Each Way Arm Swings + Slaps 10 Good Mornings 10 Plank Kick Throughs 10 Curtsy Lunge A) EMOM x 15min 60 seconds of 2 alternating Forward Lunge + 1 Air Squat 45 […]
Warm up – 3 Rounds 20 Air Squats 10 Yoga Push-ups 10 Bird Dogs 10 Deadbug A) EMOM – 12 min 8-12 Alternating DB Snatch 12-16 Alternating Single Leg V-Snaps 12 Goblet Squats 30 sec Wall Sit Metcon – 15 min AMRAP 200m Run 12 Push-ups 200m Run 12 Sit-ups Buy out / Mobility – […]
Warm up – 50ft High Knees / 10 per leg Supine Leg Lifts / 10 per leg Single Leg Glute Bridge / 10 per side Lunge with Hip Flexion / Wrist Rocks / 10 each way Wrist Rolls / Push-up Plus / Plank to Pike / Shoulder Shrugs A) Support Your Local Box WOD #2 […]
Buy in / Mobility – 1 min each Knight Stretch / Hip Opener / Cat Cow / Squat to Stand / Trap Stretch / Calf Stretch on Wall / Manual Tricep Stretch Prep – 3 Rounds 30 Skips 6 Burpees or Devil Press 5 Inchworms United In Movement WOD #7 10 Min AMRAP Compete 2 […]
Buy in / Mobility – 1 min each Upper Pec Stretch / Overhead Squat on Wall / The Prayer / T-Hip Opener / The Knight / Active Frog / Shoulder External Rotation with PVC / Overhead Squat with PVC (slow and controlled) Prep – 3 rounds 5+5 DB Thrusters or 10 Air Squats 2 Burpees […]
