ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Russian twist BP :10 Rest :20 Banded pass thru various AMRAP…
coachJuly 20, 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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WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :40 single-unders :10 rest :40 alternating BW lunges :10 rest :40 KB farmers carry hold (20 seconds per…
coachJuly 19, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets of: (Partner ) :30 Bike* 6 Inch Worms 30 Singles or 20 Doubles 7/7 Single Leg RDL "BB"…
coachJuly 18, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Coaches Choice on WOD PRIMER Metcon"The Hammy" (Time) Go solo or can be done as a partner wod, split reps.…
coachJuly 17, 2022
SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Then 3 rds NFT of: 10 OHS w/ PVC or Band (do 1 pass through before each OHS) 5-10 push…
coachJuly 16, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 set of: :20 on/:10 off Mountain climbers Cossack lunge Scorpions Partner up 2 set: You Go I Go style…
coachJuly 15, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation shoulders, ankles, calves 2 Sets of: 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders…
coachJuly 14, 2022
ThursdayWarm-upWarm-up3 Minutes Run/Row or Bike Equivalent Overall Dynamic Body Stretch 1 set: 1:00 row 10 elbow-to-instep + reach :30 scap pull-up 1 set: 1:00 row 10 elbow-to-instep + reach :30…
coachJuly 13, 2022