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Warmup: Foam roll lats and upper back Running drills Band pull aparts: 10 across the chest, 10 from overhead to chest Lift: 4 rounds: 6 strict pull-ups with assistance (box) 12 bent over rows 25 band pull aparts “Nicole” AMRAP 20 minutes: 400 m run max set pull-ups or ring

Power clean 4×3 Dead-lift 4×10 4 sets: 6 Double KB Swing, 12 Double KB front rack walking lunges, 25 Air squats Rest as needed between sets

Warmup: 2 rounds: ankle stretches squat mobility anything else Marco wants to add! Lift: 4 rounds: back squats x 6 reps glute ham partner lowers x 12 reps lunges x 25 reps (25 total not per/leg) WOD: 50 wallballs for time every minute stop, and do 5 burpees

Strict press 4×10 50 Thrusters for time, Every minute do 5 Burpees

Warmup: Running drills Squat mobility Pec stretch / partner bridges Regional Event 3.5: 800 m run 25 overhead squats 50 situps 75 double unders 25 kb swings 25 box jump overs

Bar muscle-ups practice AMRAP in 5 minutes: 10 Box jumps, 10 Pull-ups, 10 Push-ups REST 5 min AMRAP in 5 minutes: 10 Calorie row, 10 KB Snatch 5/5, 10 Goblet squats

Back squat 5×6 3 Rounds for time: 400m run, 20 Overhead walking lunges, 20 Wall-balls

Warmup: Foam roll upper back and lats Then… Group 1: lacrosse ball between shoulder blades/ t spine Group 2: rowing x 30 on /30 off Lift: 4 rounds: strict press x 6 reps rear delt raises x 12 dumbbell bench x 25 WOD: 15-12-9 Push Jerks Sit-ups with a dumbbell

EMOM x15: 0-4: Every 30s, 10 Air squats 5-9: 20 KBS 10-14: 10 OHS, 5 Burpees These warm-ups are designed with the most basic of CrossFit movements. Take the time to dedicate yourself to VIRTUOSITY. If you can’t be bothered to pay attention to the intricacies of fundamentals then you’ll

Warmup: Foam roll upper back and lats Stretch pecs Active shoulders Beat swing practice Pull-Up Practice WOD: 2 rounds: 20 lunges 20 jumping pullups 20 knees to elbow 20 wall balls 20 double unders 20 kettlebell swings