Monday Warm up 10 Squat 10 sit up 10 Push up 10 Back extension 2 Round Mobility 2 min Standing quad stretch R/L 2 min Standing cuff...

Warm Up 30 Arm Circles 30 Good Morning 30 Leg Swings 30 Samson Stretch Lunge 2 Round Then: EMOM 6: Min. 1 :30/:30 Plank Min. 2 :30/:30...

Warm Up 60 Shoulder Discolates 60 Climber 60 Ring Row 60 Jumping Jack   Mobility 1Min Pigeon Stretch R/L 1 Min Active Hinge 1 Min Pec...

Warm Up 20 Reverse Lunge 10 Up-Down 30 Arm Circle 10 Row 3 Round Strength Paused Back Squat 5-5-5-5-5 Conditioning AMRAP 20’ 50 Double...

Warm Up 10 Ring Row 10 Good Morning 10 Overhead Squat 10 Shoulder Discolates 3 Round   Mobility 1 Min Pigeon Stretch 1 Min Wrist Stretch...

Warm Up 5 Push-Ups to Down Dog 10 Good Morning + Jump 10 Shoulder Discolates 10 Behind The Neck Press 3 Round   Spesific Warm Ups   10...

Warm Ups AMRAP 5’ 10 Sit Ups 15 Squat 20 Jumping Jack   Mobility 1 Min Good Morning 1 Min Overhead Activation 1 Min Active Hinge  ...

Warm Up 10 Jumping Squat 10 DB Push Press 10 V-Ups 10 Burpees3 Round   Mobility& Skills 1 Min Pigeon Stretch R/L 1 Min Active Frog 1 Min...

Warm Up 30 Climber 10 Ring Row 50 Meter Jogging 3 Round   Mobility& Skills 1 Min Pec Stretch 1 Min Bar Passes 1 Min Armless Prayer 1 Min...

Warm Up 10 Overhead Squat 10 Shoulder Discolates 10 Behind the Neck Press 30 Jumping Jack 3 Round   Spesific Warm Up 10 Clean Pull 10...

Warm Up 30 Shoulder Discolates 30 Sec PNF Shoulder External Rotation 10 Squat 3 Round   Conditioning EMOMx12 1st 5 Jerk From Rack (%85)...

Warm Up Tabata This (6 Min) Mountain Climber Squat Jumping Jack Ring Row   “Bradshaw” CrossFit Hero WOD 10 Rounds for Time 3 Handstand...

Warm Up 30 Sec Calf Stretch 30 Jump Rope 30 Arm Circle 5 Push Ups 3 Round   Mobility& Skills 1 Min Armless Prayer 1 Min Pec Stretch 1 Min...

Warm Up 30 Shoulder Pass Through 20 Squat to Stand 5 Burpee 3 Round   Mobility& Skills 1 Min Supine Spinal Twist 1 Min  Armless Prayer 1...

Warm Ups 10 Overhead Squats 10 Lunge 10 Vertical Jump 3 Push Ups+30 Climber 3 Round   Mobility&Skills 1 Min Big Turn Back Stretch 1 Min...

Warm Up 20 Shoulder Discolates 30 Jumping Jack 10 Inch Worm+Push Up 3 Round Spesific Warm Up (Empty Bar) 10 Hang Clean 10 Front Squat 10...

The CrossFit Angie Workout For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats What Are Good Angie Times? • Elite: between 15...

Warm Up AMRAP 5’ 5 Ring Row 10 Sit Ups 15 Squat Strength Paused Back Squat (Heavy Load) 5-4-3-2-1 Conditioning EMOMx8 5 Deadlift (80/55)...

Warm Up 30 Sec Pigeon Stretch 10 Overhead Squat 30 Sec Warrior Stretch 3 Round Spesific Warm Up (Empty Bar) 10 Snatch Grip Deadlift 10...

Warm Up 1 Min Overhead Activation 30 Shoulder Press 1 Min Active Hinge 20 Lunge R/L 3 Round Conditioning 3 Rounds: 25 Burpees 25...