WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-UpComplete 2 Rounds: 2mins Skipping/ Row/Bike/ Run 10x Push Up Shoulder Tap each side 10x Standing Pass Through with PVC, broomstick, band or towel.PRE-HAB/RE-HABCore/Back Work 6 Rounds 15 Sit-Ups 30 sec Front Plank on elbows and/or Calf Conditioning 2 Feet Hoping 4 Rounds 20 seconds on 10 seconds off.SkillComplete 3 rounds...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up1000 Double unders or...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rounds of: 30 star Jumps 20 High Knees 20 Butt kicks 6 T-Push upsMobility2 rounds: :30 sec Glute bridge hold 2 Turkish Get ups Per side 3 x Hip Flexor TiltSkill3 Rounds (Rest 30-60 sec between exercises) 1) Reverse crossover lunge step 10/leg **Shoes off 2) Front to...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rds: 2mins Running, Rowing, Bike or Fake kayaking (see video) 20 Punt Kicks 20m Bear crawlMetcon (AMRAP - Rounds and Reps)Equipment WOD 1-DB/KB24min AMRAP with a partner: 7 Burpees 14 KB Swings/DB snatches 21 Air Squats *Complete 1 full round then your partner does a full...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rounds For time: 10 minute time cap :60 Skipping 10 Mountain Climbers 20 DeadbugsMobility2 rounds: 10 Reverse lunges with 4 second negative :30 sec Lizard StretchSkill3 Rounds. Rest :60-:90 seconds in between movements 1) 180 Degree Box Walk 2) Inch Worm side walks x 5 reps 3)...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-upMin 1: 30 single skips Min 2: 7 squat thrusts Min 3: 40 single skips Min 4: 8 squat thrusts Min 5: 30 double unders Min 6: 8 burpees Min 7: 40 double Unders Min 8: 10 burpeesMetcon (AMRAP - Rounds and Reps)Dumbbell/Kettlebell WOD25min AMRAP: Rounds for round...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardSkill3 rounds-rest :45-90 seconds Arch/Superman Hold with Broomstick 10-15 seconds Seated Pike leg pulses x 10 Wall walks 3-5reps with 10 second hold at the topPRE-HAB/RE-HAB3 Rounds -1 Arm RKB Swing: x 10 each arm @ light weight -1 Arm Suitcase Deadlift: x 10 each...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up300 Mountain Climbers or 2rds of: 20 Mountain Climbers 8 Squat thrusts 20 Punt kicks Note: 300 Mountain Climbers is a jokeMobility2 rds of: Bodyweight or KB/DB Windmills x 8 per side Single leg Pike Pulses x 30 per sideSkill3 rounds (rest 30-45 sec b/t exercises) Inchworm Sidewalks x...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rounds: 100 Single Skips 50 Skips Right leg 50 Skips Left Leg 12 ScorpionsMobility2 rounds; 8 Hindu Push ups 10 Slow Shoulder tapsSkill3 Rounds (rest 45-90 sec between movements) 1) Downward Dog HSPU5-10 Reps **scale to 3-5 negative reps lowering 5-10 sec 2)Wall assisted crow to headstand...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up4mins Running, rowing or bike. Single skip if needed 2 rounds of: 15 Glute bridge ups 15 Shoulder circles forward 15 Shoulder cricles backward 1 Free standing kick up (optional if you have the confidence to try where you are)Mobility2 rounds: 10 Russian Baby makers 10m Bear...
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