WOD

CrossFit – Sat, Oct 5 Warm-up Warm Up 1. Movement Prep/Activation 3:00 Machine-into-10:00 AMRAP1:00 Row5 Inchworm5 Roll and Reach5 Suitcase Deadlifts (each) 2. Workout Prep2

CrossFit – Fri, Oct 4 Warm-up Warm Up 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s-into-10:00 AMRAP45-second Row5 Pike Push Ups5 Single Arm Ring Rows

SoLa CrossFit – HYROX Hyrox You Choose It (AMRAP – Reps) For Max Cals 5-4-3-2-1 Minutes of Bike -Rest ½ Time of previous set- -Into-

CrossFit – Thu, Oct 3 Warm-up Warm Up 1. Movement Prep/Activation 8:00 AMRAP10 Glute Bridges10 Deadbugs10 Bird Dogs5 Roll and Reach 2. Workout Prep2 sets:4

SoLa CrossFit – Weightlifting Warm up Coach Led -Shoulder & T-Spine Openers Skill Power Position Muscle Snatch (Weight) 5×3 Start Light & Build to RPE

SoLa CrossFit – Weightlifting Warm up Coach Led -Shoulder & T-Spine Openers Skill Power Position Muscle Snatch (Weight) 5×3 Start Light & Build to RPE

CrossFit – Wed, Oct 2 Warm-up Warm Up Workout Prep2 sets:2 Hang Dumbbell Clean and Jerk (Each)2 Burpees Over Dumbbell50m Run Strength Accessory Workout Family

SoLa CrossFit – HYROX Hyrox Stations (Checkmark) With a Partner EVery 2 Min for 40 Min Min 0-2: Max Sled Push Min 2-4: Max Row

CrossFit – Tue, Oct 1 Warm-up Warm Up 1. Movement Prep/Activation 3 sets:30-second Row30-second Air Bike30-second Jump Rope 5 Push ups 2. Workout Prep3 sets:5/4

SoLa CrossFit – Weightlifting Olympic Weightlifting Warm up Front Rack Opener: 3 Sets 4 Supinated Pull Up Negatives W/ Hang :30 Sec PVC Prayer Stretch