Brad

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 15 minutes of: Bike or Ski 30/25 Cals Wallball x 30 Pull Up x 30 (CTB if possible) Rest 5 minutes In teams of 2, with only 1 person working […]

Warm Up Row 15/12 Cals Then, 2 Rounds of: Reverse Lunge x 20 steps Ring Row x 10 Burpee x 5 Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3

Warm Up Row 20/15 Cals Then, 2 Rounds of: Push Press x 5 + Push Jerk x 5 + Split Jerk x 5 (PVC or Barbell) DB Hang Snatch x 5 + SA OH Carry x 50 feet (L) DB Hang Snatch x 5 + SA OH Carry x 50 feet (R) Workout of the

Warm Up Run 250m Then, 1 Set (PVC only): Dislocate x 10 Good Morning x 10 OHS x 10 + Pressing Snatch Balance x 8 Snatch Balance x 8 High Hang Snatch x 8 Workout of the Day A. Every 2 minutes, for 10 (5 Sets): Power Snatch x 3 + OHS x 1 @

Warm Up Row 250m (No Straps) Then, 2 Rounds: Hollow to Arch Roll x 30 seconds Shoulder Taps from Plank x 30 seconds Bar or Ring Kip x 10 Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Jump Rope x 30 seconds Bar Tap x 10 SA DB Thruster x 10 Workout of the Day CrossFit Open 20.2 Complete as many rounds and reps as possible in 20 minutes of: DB Thruster x 4 (50/35lbs per hand) TTB x 6 Double Under

Workout of the Day Against a 40 minute running clock: In teams of 3, with only 1 partner working at a time, complete the following: 0-10:00 1200m Medball Relay (each partner runs 400m) 10 – 22:00 In teams of 3, alternate full rounds to complete as many rounds as possible in 12 minutes of: Muscle

Warm Up Run or Row 250m Then, 2 Rounds: Prisoner Good Morning x 10 High-Low Plank x :30 SA OH + Farmers Carry x 50ft/per Workout of the Day A. 3 Sets TGU x 2-3 per Supinated Hang 20-30 seconds B. 3 Sets SA Farmer Carry x 100ft per SA FLR x 20-30 seconds per

Warm Up Row 500m (No Straps) Then, 2 Rounds: Walking Lunge x 20 Steps Air Squat x 15 Ring Row x 10 Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Spiderman Lunge x 12 steps Station 4

Warm Up Row or Bike 15/12 cals Ankle, Hip and Front Rack Mobility Then, 2 Rounds of: Front/Back Squat x 10 Alternating Elbow Rotations x 10 Bar Tap x 10 Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 72-77% of FS 1RM Rest 15-20 seconds Back Squat x 6