Friday 5.10.2019

CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Hang Snatch + 2 OHS *Build to today’s heavy complex 2. 20 minute AMRAP In Teams of 2, Alt. Full Rounds of: 3 DB Man Makers (50/35) 6 Toes-to-Bar 9 Burpees 3. Mobility: Forearm Stretch, Hamstring...

Thursday 5.9.2019

CrossFit Workout of the Day 1. Spend 10-15 minutes: Pick a skill to work on 2. For Time: Run 1 Mile Rest 3 minutes, then… For Time: 21 – 15 – 9 Chest-to-Bar Pull-up KB Swing (53/35) *Score = mile time + wod time 3. Mobility: Hamstring Rollout,...

Wednesday 5.8.2019

CrossFit Workout of the Day 1. Every 7 minutes, for 35 minutes: Row 250m 50 Double-Unders 50 Air Squats 25 Push-ups 2. Mobility: Delt Smash, Glute Rollout, Quad Rollout, Calf Rollout

Tuesday 5.7.2019

CrossFit Workout of the Day 1. 5 sets of: Back Squat x 5 reps @ 75% 2. 4 Rounds For Time: 10 Dual KB Deadlifts (53’s/35’s) 10 KB Goblet Squats (53/35) 10 KB Goblet Reverse Lunges 3. Mobility: Glute Rollout, Hamstring Rollout, Quad Rollout, Lowback...

Monday 5.6.2019

CrossFit Workout of the Day 1. Every 2 minutes, for 8 minutes: Strict Press x 3-4 reps then… Every 2 minutes, for 8 minutes: Push Press x 3-4 reps 2. For Time: 40/30 Calorie Assault Bike 40 Burpee Pull-ups 3. Mobility: Biceps smash, Hamstring Rollout, Pec Smash,...