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Monday 4/6

CrossFit Support Your Local Box WORKOUT 1 Complete as many rounds as possible in 10 minutes of: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm Rx DB's 50/35# Scaling options: odd objects such as soup cans, milk jugs, etc for the dumbbells, push ups can be done from knees, a table or the wall if you are registered do't forget to enter your score at https://games.crossfit.com/workouts/open/2021


And if you're not registered its not too late to sign up and its free! Strength Max Reps: Dumbbell Strict Press (left) Dumbbell Strict Press (right) * If you don't access to a dumbbell you can strict press for at least (5) reps, complete as a pushup test for max reps.




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Wed 4/21

Conditioning “Rubbin in Racin'” For Time: 12 Alternating Dumbbell Hang Clean And Jerks (50/35) 10-20-30-40-50-40-30-20-10 Double Unders Accessory 10 min Rope Climb Practice Or 1 rope climb every min f

Tue 4/20

Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

Mon 4/19

Teams of 2 (1:1) 10 rounds (each) 12/10 Calorie Row 10 Alternating Jumping Split Lunges (5 each leg) 8 Toes to Bar Accessory 1 min quad smash (each side) 1 min seal pose (each side) 1 min palm smash w

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