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CrossFit workout of the day, nutrition tips and more

Friday – 11/15/2019

The Workout for Friday is: WARM-UP (Primer) 3 Rounds -15 sec Jumping Jacks -15 sec Air Squats -15 sec Min Climber -15 sec Jump Squats 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank (Mobility) -12 T-Spine Rotations Rt Side -30 Sec Puppy Dog Stretch -12 T-Spine Rotations […]

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Thursday – 11/14/2019

The Workout for Thursday is: WARM-UP Coach’s Choice ODD OBJECT STRENGTH AMRAP x 10 Minutes 100′ Bear Hug Carries* *After each 100′ Carry, complete a 30 second Ab Hold (Plank, L-Sit, Hollow, Arch, Etc…) ODD OBJECT METCON 4 Rounds for Quality -20 H2H KB Swings (choose weight) -200m Single Arm Farmer Carry (switch as needed) […]

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Wednesday – 11/13/2019

The Workout for Wednesday is: WARM-UP (Primer) 2 Rounds -2 Wall Walks OR Inchworms + Push-Up -4 T-Spine Rotations Each Side -6 Shoulder Taps (Scale: 4 Way Taps) -8 Hollow Rocks (Mobility) 2 Rounds -20 sec Forearm Opener (palms down) -20 sec Forearm Opener (Palms up) -6 Scorpions (Thumbs up) (Specific) Review & Setup for […]

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Tuesday – 11/12/2019

The Workout for Tuesday is: WARM-UP (Primer) Tabata Machine (Mobility) World’s Greatest Stretch x 6 reps 27 Squat Progression (Specific) Work up to starting weight for Strength STRENGTH Every 3 minutes, for 15 minutes (5 sets) Front Squat x 8 reps *Work up to a heavy 8 for the day METCON For Time -50 Cal […]

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Monday – 11/11/2019

The Workout for Monday is: WARM-UP (Primer) Every 15 seconds, for 3 minutes Odd Intervals – 5 Russian KB Swings Even Intervals – 3 Box Jumps (Mobility) 10 Kang Squats 5 Inchworm + Push-Up 10 Spiderman Lunges (Specific) Midline Activation 5 – 4 – 3 – 2 – 1 Hollow Rock Arch Rock STRENGTH Deadlift […]

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