WOD

CrossFit – Thu, Apr 17 Warm-up Warm Up 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes

CrossFit – Wed, Apr 16 Warm-up Warm Up 1. Movement Prep/Activation 8:00 AMRAP30-second Air Bike10 Sit Ups10 Supermans10 Box Dips10-second Ring Dip Support Hold 2.

CrossFit – Tue, Apr 15 Warm-up Warm-up 1. Movement Prep/Activation Hip Halo Warm Up-into-8:00 AMRAP10 Cossack Squats10 Banded Good Mornings10 Kip Swings10 Deadbugs5 Back Squats

CrossFit – Mon, Apr 14 Warm-up Warm-up 1. Movement Prep/Activation 2:00 Machine-into-3 sets:10 Double Dumbbell Single Arm Push Press (Opposite dumbbell held overhead)10 Alternating V-Ups5

CrossFit – Sun, Apr 13 Workout Option 1 Ben Solo (AMRAP – Rounds and Reps) Freedom (RX’d)12:00 AMRAP12/10 Calorie Air Bike10 Kettlebell Goblet Squats (53/35)(KG

CrossFit – Sat, Apr 12 Warm-up Warm Up 1. Movement Prep/Activation 3:00 Machine-into-10:00 AMRAP30-second Ski 5 Inchworms10-second Handstand Hold5 Snatch Deadlifts3 Hang Power Snatch 2.

CrossFit – Fri, Apr 11 Warm-up Warm Up 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7’s-into-8:00 AMRAP10 Kip Swings10 Ring Rows10 Box Step

CrossFit – Thu, Apr 10 Warm-up Warm Up 1. Movement Prep/Activation Banded 7s-into-10:00 AMRAP30 Single Unders10 Walking Lunge Steps10 Dumbbell Single Arm Renegade Rows (each)5

CrossFit – Wed, Apr 9 Warm-up Warm Up 1. Movement Prep/Activation 10:00 AMRAP3 Inchworms3 Clean Deadlifts (empty bar)3 Clean Pulls3 Hang Muscle Cleans (empty bar)3

CrossFit – Tue, Apr 8 Warm-up Warm Up 1. Movement Prep/Activation 10:00 AMRAP30-second Row30-second Bike30-second Run30-second Up Downs Workout Darth Maul (6 Rounds for reps)