CrossFit - Fri, Dec 19Warm-up2 Min cardio10 Alt Scorpion10 Alt Runners LungeHip Circle10 steps each side10 Squats20 Bridge2 Rounds100 M Run6 KB Swings5 Push Ups5 Sit Ups5 Pull Ups5 SquatsThings Fall Apart (AMRAP - Rounds)30 [...]

CrossFit - Thu, Dec 18Warm-up3 Min CardiocariocasoldierRunners Lunge2x 10 eachband pass thryOHSPull apartface pullSkill WorkSLIPS ScalesL-SitsInversionsPlanksStretchingMetcon (AMRAP - Rounds and Reps)20 Min AMRAP3 Rounds10 DB Snatch 30/20 (rx+ 50/35)8 DB Goblet Squat6 Alt DB Push [...]

CrossFit - Wed, Dec 17Warm-up10 Alt ScorpionXO Sym Plyo3 Rounds200 M Run8 ring rows6 Shoulder Press 45/35Shoulder Press (3@80%, #285%, max @ 90%)Metcon (Checkmark)4 Rounds400 M Run12 S2OH 95/65 (rx+ 135/95)12 Pendlay Rows18 Min CapCooldownCalf3 [...]

CrossFit - Tue, Dec 16Warm-upRunners LungeSamson3 Squat 3 StepInch Worm2 min Jump Rope3 Rounds 5 eachBurpeesTuck JumpsAir SquatsPush UpsBack Squat (3@ 80%, 3@ 85%, max @ 90@)Metcon (AMRAP - Rounds and Reps)10 Min Amrap20 Double [...]

CrossFit - Mon, Dec 15WhiteboardThe Monday FixWarm-upCariocaSoldier KickHamstring Sweep200 M Run20 band good mornings10 Hollow Rock10 Supermanw/barbell 10 eachgood morningback squatdeadlifthang sq cleanpush pressDeadlift (3@ 80%, 3@ 85%, max @ 90%)Metcon (Weight)12 Min EMOM6 HSPU5 [...]

CrossFit - Sun, Dec 14Warm-upSoldierSamsonRunners LungeSpidermanGate openersSide lunge2x 30 sec eachhanging from righandstand holdSkill WorkKippingPistolsHSPUMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsCooldownCouchFoam Roll lats/backProne Shoulder