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CrossFit – Fri, Apr 19 Warm-up Warm Up 2:00 Machine-into-3 sets:5 Single Arm Dumbbell Push Press (left and right)5 Burpees10 Alternating V-Ups WOD Metcon (AMRAP

CrossFit – Thu, Apr 18 Warm-up Warm Up 2 sets:10 Banded Fire Hydrants10 Banded Squats -into-2 Sets10 PVC Pass Throughs10 PVC Around the Worlds (left

CrossFit – Wed, Apr 17 Warm-up Warm Up 2:00 Row -into- Running Warm Up WOD Metcon (Time) 1200m Run/Row1000m Run/Row800m Run/Row600m Run/Row400m Run/Row-rest 1:00 between

CrossFit – Tue, Apr 16 Warm-up Warm Up 2 sets:10 Banded Pull Aparts10 Banded Pass Throughs-into-2 Rounds3 Inch Worms + Dynamic Squat Stretch3 Clean High

CrossFit – Mon, Apr 15 Warm-up Warm Up Hip Halo Warm Up-into-3 sets30-second Bike (easy pace)10 Banded Pull Through (Left)10 Banded Pull Through (Right)10 Banded

CrossFit – Sun, Apr 14 WOD Metcon 5:00 Bike 3:00 Jog5:00 Row3:00 Jog5:00 Ski3:00 Jog *Machine RPE- 6-7 and build to 8-9 for the last

CrossFit – Sat, Apr 13 Warm-up Warm Up 3:00 Machine-into-3 sets:100m Run5 Sandbag Deadlifts 10 Roll and Reach30-second Plank WOD Metcon (Time) Teams of 24

CrossFit – Fri, Apr 12 Warm-up Warm Up Band Warmup-into-3 Rds10 Alternating V-Ups (each side)5 Inch Worms5 Scap Pullups20 Jumping Jacks WOD Metcon (Time) 2

CrossFit – Thu, Apr 11 Warm-up Warm Up Tabata Bike (8 sets)-into-2 Sets10ft Walking Lunge10 Banded Air Squats10 Alternating V-Ups WOD Metcon Every 3:00 x

CrossFit – Wed, Apr 10 Warm-up Warm Up 3 Rds45-second Row5 Clean Deadlifts (empty bar)5 High Hang Muscle Cleans (empty bar)5 Shoulder Press (empty bar)10