WOD

CrossFit – Tue, May 21 Warm-up Warm Up 1. Movement Prep/Activation10:00 AMRAP10 Toe Touch Stretch:10 HS Hold:30 Jump Rope5 Banded Good Mornings5 Deadlifts (empty bar

CrossFit – Mon, May 20 Warm-up Warm-up 1. Movement Prep/Activation2 sets30 Single Unders10 Cossack Squats-into-3 sets:5 Inch Worms2x50ft Shuttle Runs3 Front Squats (empty bar –

CrossFit – Sun, May 19 Workout Option 1 “Take the stairs. Hate the stairs. SO MANY STAIRS” (Time) Freedom (RX’d)800m Farmer Carry (35s/25s)-Every 1:00 (including

CrossFit – Sat, May 18 Warm-up Warm Up 1. Movement Prep/Activation10 min AMRAP150m Row5 Wall Balls (focus on breathing and cycling arms)3 Step-ups (each side)3

CrossFit – Fri, May 17 Warm-up Warm Up 1. Movement Prep/Activation2:00 Jog-into-3 sets:5 Snatch Grip Deadlifts4 Hang Muscle Snatch3 Snatch Grip Push Press2 Hang Power

CrossFit – Thu, May 16 Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-2-3 Sets10 Hand Release Push Up5 Single Arm Bench Press (each side, moderate)5 Single

CrossFit – Wed, May 15 Warm-up Warm Up 1. Movement Prep/Activation3:00 Row (30-seconds Moderate/30-seconds Slow)-into-Burgener Warm Up Clean + Skill Transfer (15:00)* 10 minutes with

CrossFit – Tue, May 14 Warm-up Warm Up 1. Movement Prep/Activation8:00 AMRAP:30 Air Bike (Legs only):30 Air Bike (Arms only)4 Up-Downs to Plate:30 Jump Rope

CrossFit – Mon, May 13 Warm-up Warm-up 1. Movement Prep/Activation8:00 AMRAP::30 Machine5 Kip Swings3 Inch Worms5 Dynamic Squat Stretch5 Worlds Greatest Stretch (each side) 2.

CrossFit – Sun, May 12 Workout Option 1 Trisha Yearwood (Time) Freedom (RX’d)21-18-15-12-9-6Burpee to Bar (6in)50 Single Unders after each set Independence21-18-15-12-9-6Burpee to Bar 35