Monday B. 60:00 GPP Warm-up Warm-up 2 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 5/5 SA DB Press Into… 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Alt. DB Bent Over Row 5 Inch Worms + Push-Up Strength Push Press (5-5-5) Set 1 @ 65% Set 2 @ 75% Set 3 @ 85% (Score is […]

Sunday – REST DAY

Saturday A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred. (Score is Distance) GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head […]

Crossfit Restoration – Focus Complete 50 burpees throughout the workout 4 rounds of: 10 BB front squats 20 box jumps 20 incline push ups 20 DL to HP 20 half kneeling rotational toss 10 push up-clean-press

Friday A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 1-2-3-4…etc DB Burpee (35/20) 2-4-6-8…etc Alt. Pistol Squat* *Each Leg = 1 Rep. (Score is Rounds + Reps) GOAL: Skilled conditioning. Goal here is to go UB as long as possible with as little wasted energy and as little missed reps on […]

Crossfit Restoration – Cassie 4 sets of: Min 1: 15 1 rep swings Min 2: 12 burpees 200m Run Then, 25min AMRAP: Plate push 8/8 lunge to RDL 10 renegade row with push up 10/10 single arm clean and press 10 SB over the shoulder 20 weighted sit ups

Thursday – REST DAY Warm-up Warm-up ROWLING!! On a 6 min clock…. Can you hit 100m exactly without going over or under? If you go over, perform 3 burpees If you go under, perform 10 sit ups Workout Metcon 28 Min EMOM Min 1 – 8-12 Strict "odd gymnastics" Min 2 – 8/8 Reverse DB […]