CrossFit – Thu, Jan 30
Praise Athletics - CrossFitWarm up 400M Run 3 Rounds 6 Plank to pull DB 6/6 S/A Push press 6 Burpee kick backs 12 light American KBS1-time exercise (Time)4 Rounds for time 10/12Cal Bike 0r Ski 12 Alt DB Devils presses 35/50 15 Russian KBS 40/60Gut Check400m Atlas ball
CrossFit – Wed, Jan 29
Praise Athletics - CrossFitWarm up 400M Run 3 Rounds 10 Alt plank rows w DB 20 Jumping jacks 10 OH kang squatsDeadlift (8 X 2 @ 80%)Metcon (Time)3 Rounds for time 15 Pull ups 21 Wall balls 14/20
CrossFit – Tue, Jan 28
Praise Athletics - CrossFitWarm up 400M Run AMRAP X 5M 4/4 DB high pulls 5 Push up to shoulder taps 6 Alt step ups 5 Bench pressBench Press (Work up to a heavy 2 Reps @75-80 Then 10 X 2)Metcon (AMRAP - Reps)Every 3 min
CrossFit – Mon, Jan 27
Praise Athletics - CrossFitWarm up 400M Run 2 Rounds 6 kip Swings 5 Air Squats 4 Up/downs 3 Squat Cleans *Back SquatWarm up to about 75% if it feels good start at 80% 10 X 2Metcon (AMRAP - Rounds and Reps)AMRAP X 12 250M Row 6 Cleans 95/135 9 T2B
