crossfit
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Warm-up – 2 rounds 1 min High Knees / 10 Inch Worms / 10 Forward Lunge with stretch / 10 Goblet Squats A) 8 Alternating Front Rack Forward Lunges + 7 Front Squats (DB/KB/BB) rest 1 min x 6 sets (if using KB or DB alternate side each set) Metcon – 30 – 20 – […]
Rest day!! Get out for a 30 – 60 min walk or hike!! Spend 20 – 30 min stretching!! Lots of water and quality food!! You will be on a good track heading into Friday and the long weekend!!
Buy in – 2 Rounds 10 Squat Jumps 5/5 DB Swings Single Arm 10 Slow Eccentric PVC Press 10 per side – Side Plank with Leg Raise A) 10 Right Arm DB Hang Clean and Jerk into 10 Bent over row rest 30 sec repeat on left side rest 1 min (if necessary rest 2 […]
Buy in – 4 rounds for quality 12 Alternating V-snaps 18 Russian Twists 25 Flutter Kicks rest 1 min A1) Cross Body DB Deadlift x 8 per side A2) Wall Sit March x 1 min rest 1 min x 4 sets Metcon – For time 60 Double Under (100 Single Unders or 100 Penguin Taps) […]
Buy in – EA Warm-up At-Home Deck Of Pain w/ a Dumbbell!!! Heart – DB Snatch Diamond – Mountain Climbers Club – DB Goblet Squat Spade – DB Push Press Joker – 20 Burpees Workout flow – Flip over 4 cards. What ever the cards say do! The suit is the movement and the # […]
HAPPY MOTHERS DAY!!! Take the day relax! Reach out to more than your mom the world can use a lot more positive in it lets be part of that and leave the negative behind us!!
