Physical Training

10/04/24

3 rd Warm-Up Strengths 15, 10, 5, 10 ,15 for Time

10/03/24

30 min EMOM (11/9 cals) Complete the Calorie and rest for the remainder of the minute.

10/02/24

3 rd Warm-Up Back Squats For Time (30-20-10) Provided by CrossFit.com

10/01/24

2 rd Warm-Up 10 rds (recovery paces)

09/30/24

2rds for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.

09/26/24

20 Rds of Work 1:20 minutes :40 Second Transition 3 – 5 pulls during tansition

09/25/24

3 rd Warm-Up Back Squats 12 Min AMRAP (Partner) Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.

09/24/24

3 rd Warm-Up Strength 20 Min AMRAP (Partner – waterfall) Team of 2 Team of 3 (switch station when bike is complete)

09/23/24

4 rd Warm-Up 5 rounds – Every 2 minutes, complete Partner — One partner works while one rests