Workout of the day

CrossFit workout of the day, nutrition tips and more

Tuesday, March 12th 2024

WARM UP – KB 200m Jog 20 KB swings 10/10 Leg Swings 10 Arm Overhead squats MOVEMENT/MOBILITY – PVC, KB *grab PVC :30 external rotation w/ PVC / side 8 FR Sotts Press 8 prone overhead PVC liftoffs, :02 hold at top each rep 10 OHS w/ PVC 10/10 Hip Flexor Raises, KB on foot […]

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Monday, March 11th 2024

WARM UP – 2 Sets :20 Step Ups :10 rest :20 Air Squat :10 Rest :20 Spiderman :10 Rest MOVEMENT/MOBILITY – WB, Box :30 calf stretch on box :45/:45 Box Pigeon :30 Samson stretch / side :30 cross-legged piriformis stretch / side :20 SL balance drill (close eyes) 6 Wallball Goblet Squats 10 Heel/toe rocks […]

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Saturday, March 9th 2024

WARM UP – empty barbell 10 Air Squats 10 front squats 10 push press 10 Back Squats 10 Deadlifts 10 bent over rows 10 Burpees 10 Thursters MOVEMENT/MOBILITY – 90/90 Rotations Figure 4 Rotations Spiderman Rotations :30 Active Hang 10 Kip Swings 6 Push-ups then, 5 Pause Back squats and build to starting weight STRENGTH […]

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Friday, March 8th 2024

WARM UP 1000/900m then, :40 Wallsit 10/10 SL Glute Bridge on Wall 15 Tib Raises 15 Calf Raises into, :20/:20 Side plank w/ leg raise 10 Deadbugs 10 Low Pogos 10 High pogos *Grab Barbell 2 x :10 Pin Pulls 10 Deadlifts w/ empty Bar 6 Deadlifts w/ light weight PRIMER 1 Round of workout […]

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Thursday, March 7th 2024

WARM UP – bike 1:00 legs only bike or strapless Row 1:00 arms only bike/row :30 bike/row fast regular MOVEMENT/MOBILITY – mini band *grab mini band 8 banded shoulder external rotations 8 seated banded shoulder flexions 8/8 mini band plank lateral walks :20 upward dog :20 scorpions 8 good mornings w/ mini band 8 Lateral […]

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