Mobility Warm-up Skills / Strength 3 Sets (2:00 Rest) 3 Right-handed Turkish Get-ups Fitness Level Substitution: Go through the motion of the turkish get-up without a kettlebell to develop your movement patterns. 3 Left-handed Turkish Get-ups Fitness Level Substitution: Go through the motion of the turkish get-up without a kettlebell to develop your movement patterns….
Warm-up 10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength 5 sets (1:30 rest) 3 Deadlifts (Work…
Mobility Warm-up 3 Rounds for Quality 10 Frankenstein Kicks 10 Air Squats 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills / Strength Rest Day WOD “Cindy” 20:00 AMRAP 5 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 15 Air Squats…
Mobility Warm-up 1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills/Strength Rest Day WOD 2 X 7:00 AMRAPs (7:00 Rest between AMRAPs) 3-6-9-12-15-… Deadlifts (Men: 185lb / Women: 135lb / Beginner:…
Mobility Warm-up Use Skills / Strength as you warm-up today. Skills / Strength 15:00 of Pose Running Drills http://www.crossfitendurance.com/run WOD 5 X 5:00 Rounds Max Set of Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows *400m Run as Active Recovery You will perform a set of as many pull-ups as you can do without coming off…
Mobility Warm-up 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. Skills / Strength 10 X 1:30 Rounds 2 Squat Cleans (For Skill) Fitness Level Substitution: Power Cleans Perform 20 squat cleans slowly adding…
Mobility Warm-up 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom-stick or a band. Do not attempt with a barbell. 20 Jumping Lunges…
