Workout Kettlebell Ascending Complex: 20 min AMRAP: Start at 7 reps of each exercise, once completed, move to 8, then 9, etc. Forward...

50 Min EMOM alternating between: Min 1: 10/15 Cal bike Min 2: 10 Bent over Barbell Row, pick weight Min 3: 12 Deadlift, 70/50kg 9 Hang...

21.2 / 17.1 RX For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches...

A. Every 2 min for 10 min 25/18 bike cal *Attempt to finish the calories in 1 min B. EMOM for 10 min 4 power snatch 50/35kg *Reduce...

https://games.crossfit.com/workouts/open/2021?division=1&workout_tiers=rx RX For time: 1 wall walk 10 double-unders 3 wall walks 30...

Warmup 4x400m progressively faster runs with 3 min rest between each. *Start the first one as a easy jog -Then- 3 Rounds not for time 10...

Warmup 8x Pro agility drill 40 Sec rest in between Workout 8 Rounds For Time 3 Double KB hang power snatch 6 Double KB ground to overhead...

Warm Up: - 2 Minutes EASY Bike - 10 Air Squats (50X0) - 10 Good Morning - 10 Press Socially Distance Partner WOD Teams of 2: Complete the...

Warmup 3 Rounds For Quality 20 Burpee 2x Max bent over row hold to chest Workout 10-9-8-7-6-5-4-3-2-1 barbell thruster bent over rows...

Warmup 400m run alternating between -Easy jog 100m -Faster jog 100m -Then- For 10m each -Side to side lunge -Walking knee hug -Inch worm...

Warm Up 3 Rounds Not For Time: 1 min KB Goblet hold 1 min plank 1 min bottom of squat 10 Push Press Workout 5 Rounds: 30 bent over rows,...

Warmup 3 Rounds not for time 30 Single unders or double unders 5 Push up 5 V-up 10 Alternating weighted arm circles (palm up on way up,...

Rest Day

Warmup 4 Rounds For Quality: 15s L-sit 10 Sit-up 10 Hollow rock 20 2 Count flutter kick -Then- 2 Rounds 7 Air squat (2s pause in bottom)...

Warmup 3 Rounds Not For Time: Row 20 Cal 30s Calf stretch 30s Seated hamstring stretch 20 Single unders 10 Right leg only single unders...

Warmup 5 min any monostructural activity -Then- 2 Rounds not for time 10 Glute bridge (5 each leg) 10 Box jump 24/20 10 V-Up 10 good...

Workout Complete as many rounds as possible in 25 mins of: 4 Pull-ups 8 Sit-ups 12 Reverse Alternating Lunges 16 Air Squats 20/16 Row...

Warmup 3-5min monostructural activity -Then- Foam roll – 10-15 passes on each body part -Upper back -Lats -Traps (use barbell if needed)...

Workout Notes Duration: Short Reps: Low-Med Weight: Heavy Goal Rounds: 5-6+ Moving steadily it should be the goal to complete one round...

Workout Notes Reps: Low-Medium Duration: Short-Medium Goal Times: 5min – 8min per round Strength A. Full Equipment Front squat heavy...

Rest Day

Warmup 3-5 min monostructural activity -Then- Foam roll 10-15 Passes on each body part -Lats -Upper back/thoracic spine -Triceps and...

Warmup 3-5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog) -Then- Foam roll: 10-15 passes on each body part...