01/20/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Jog Min 2: Bike Min 3: Row Min 4: 10 Push-Ups + 20 Squats Barbell Warm-Up: 5 Muscle Cleans/5 In and Outs Each Arm/5 Front Squats/5 Push Press/5 Back Squats Metcon Metcon (Time) For Time 100 Cal Bike 100 Thrusters 95/65 100 Ring Dips Rx+ 50…

01/19/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: Bike Min 3 Suitcase Deadlifts (5 Each Side) Min 4: 1 Round of Cindy Mobility: Banded Leg Lifts + 10 Band Good Mornings Weightlifting Deadlift (5 x 5 x 5 x 5) 12 Minutes to work up to a heavy set of 5.…

01/18/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: Double KB OH Hold Min 3: One Leg Box Step Ups (5 Each Leg) 2 Rounds, gradually building in intensity: 1 Wall Walk 5 Calorie Row 3 Kipping HSPU 5 Calorie Row Weightlifting Bulgarian Split Squat (6 x 6 x 6 x 6)…

01/17/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min. 1: Bike Min 2: Row Min 3: One Arm KB High Pull + 10 Ab Mat Sit-Ups Min 4: 20 Double Unders Mobility: 1. Partner Wall Overhead Mobility 2. Pigeon 1:00 Each Side Metcon Metcon (AMRAP – Reps) 10 EMOM Odd Minutes “X” Double Unders Even Minutes-…

01/16/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Jog Min 2: Bike/Row Min 3: :30 Ring Push-Up Hold + 5 Kip Swings Mobility: 4 EMOM 1. Foam Roll Upper Back 2. Thoracic Med Ball Stretch 3. Couch Stretch:30 Each leg 4. Band Dorsiflexion Stretch on Bench 5 EMOM 1 OHS + 1 Snatch Balance…

01/15/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: 1 Round of Cindy Mobility: Leg Swings/Ankle and Hip Opener/Hip Circle (5 Steps Right/Left/Front and Back) Weightlifting Back Squat (3 x 3 x 3 x 3 x 3) Every 2 minutes, for 10 minutes (5 sets): Back Squat x 3…

01/13/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: 10 Push-Ups + 10 Squats Min 3: Bike Min 4: 10 Barbell Clean and Press Metcon Metcon (Time) For Time 1000 M Row 60 Ring Dips 800 M Row 40 Ring Dips 600 M Row 20 Ring Dips M/F Ring Dips 50/40/30 F/F…

01/12/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: 8 Box Jumps Barbell Warm-Up Press From Receiving x 3 BTN Push Press + OHS Contact Hip High Pull Drill Muscle Snatch Snatch Balance Weightlifting 1 Hip Snatch + 1 Hang Snatch (3 Sets of 3 EMOM + 1 Minute…

01/11/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: Bike Min 3: :30 Double DB Hold Overhead Min 4: 10 KB Swings Bar Warm-Up: 10 Barbell Good Mornings + 10 Deadlifts with Bar Weightlifting Deadlift (3 x 3 x 3 x 3) 12 Mins to work up to a heavy set of…