Warmup:
3:00 blood Flow
Then
2x:
15 AIr Squats
10 Curtesy Squat
8 Cossack Squats
2x:
1 wall walk + 20 shoulder taps
Shoulder Primer
Warmup:
3:00 easy blood flow
into
25 banded Squats
20 banded Presses
20 Glute Bridges
then
2 rounds
5 cal Sprint
2 DB thrusters
Warmup:
3:00 Blood Flow
Then
2 rounds:
20 PVC Pass Throughs
20 OHS
5 KB/DB Windmils
10 Alt SpiderMan lunges
10 Standing Lunges
HAILEY CASTILLO
What do you enjoy most about being a member of CFMV?
JAROSLAW TECZA
What do you enjoy most about being a member of The CircHIIT?
I Like to meet new people who motivat
LINDA MALINE
What do you enjoy most about being a member of CrossFit Middle Village?
I love
Tuesday
Warmup
2rds:
500m Row or Ski
10 Cat Cows
20 Shoulder Taps into 5 Pushups with Rotation
:30 hollow body hang from PU
Warmup:
3:00 Blood Flow -Sprint last :15
Then
2 rounds
10 Lateral banded Steps
10 Banded Wall Ball Squats + 5 wall balls
10 pushups w/ Rotation
Sunday Funday
Warmup
Coach Surprise
”On the clock”
E 3 Mins for 21 Mins (7 rounds)
30 Double Unders
4 Devils Presses
8 Box Jump overs
12 Wall Balls
Saturday 12/28
“Dead Man's Chest”
In teams of two
One person works at a time
22 Min AMRAP
22 Deadlifts (225/155)
22 HSPU (HR Push ups)
22 Burpees OTB
22 Cals
22 Goblet Squats (53/35)