SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 200-meter run 12 single-arm BB deadlift (5/side) 25-ft KB farmers carry, left 25-ft KB farmers carry, right 1…
coachSeptember 24, 2022
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating…
coachSeptember 23, 2022
FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation :30 "Tabata Alternate 4 Sets of : :30 Single leg V-Ups :10 Rest :30 Cossack side to side 3 sets:…
coachSeptember 22, 2022
ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :30 bike (easy pace) 20 alternating plank reach throughs 1 set: :30 bike (moderate pace) 20 alternating Cossack…
coachSeptember 21, 2022
WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 3 sets: :30 jumping jacks :30 Alternating spiderman pose :30 hollow rocks :30 air squats – rest :10 between movementsMetconMetcon…
coachSeptember 20, 2022
TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Single leg V-Ups :10 Rest :20 Super man hold 2 Sets…
coachSeptember 19, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets: :20 of work/:10 of rest: Left-leg single-leg toe touches Right-leg single-leg toe touches push-ups Ring rows Strict knee…
coachSeptember 18, 2022
SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Flutter kicks :10 Rest :20 Plank knee to elbows 1 set:…
coachSeptember 16, 2022