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The CrossFit journey I have been following has helped me become a stronger and happier individual. I started CrossFit about a year and a half ago and have never regretted my decision to start. Every morning I look forward to the positive atmosphere I am greeted to as I walk

A1. Dead-lift 3×5 +5-10lbs from July 14 A2. Single leg bridge x6/side 4 Rounds: 25 KB Swings, 25 Air squats

Warmup: Foam roll shoulders and back Rocking ankle mobility Lift: 4 rounds: 6 strict chinups 12 bent over rows 25 band pull aparts Partner WOD: 5 minute AMRAP MAX BURPEES: partner A hangs onto pullup bar partner B does 5 burpees THEN… Alternating rounds for 12 minutes: 10 dumbbell sit-ups

A1. Weighted chin-up 3×5 +1-5lbs from July 13 A2. Relax to hollow x8 EMOM x20: 1. 10-15 Calorie row, 2. 8-12 Overhead squats, 3. 6-12 Strict pull-ups or ring rows, 4. 8-12 Burpees 5. 10-12 Over box jumps

Warmup: Squat and shoulder mobility: -ankle stretches with 45’s and bands -hip stretches with bands from rack – rocking ankle mobility -foam roll shoulders Lift: 5×6 back squat at same weight WOD: 4 rounds each! 10 goblet squats 1 prowler sprint (SPRINTTTT)!!!!! rest as needed in between sets

A1. Front squat 3×5 +5-10lbs from July 10 A2. Wide stance anti-rotation chop x6/side 3 Rounds: 25 Unbroken Toes to bar, 25 Unbroken Push-ups *Scale toes to bar for knees to elbow, toes to belly button or if grip is an issue, use rings.

Warmup: 3 rounds: 10 dowel hinges 10 dowel dislocates 10 squat mobility 10 single leg RDL’s Lift: Burgener Warm-up WOD: 4 rounds: 6 deadlift 6 hang cleans 6 push press 6 front squats 2 minutes rest in between each round

A1. Strict press 3×5 +1-5lbs from July 9 A2. Strict toes to bar x8 12 Minute AMRAP: 10 Alternating DB snatch, 30 Double-unders

Warmup: T-Spine mobility: foam roll movement lacrosse ball pvc/dowel with bench mobilizations Lift: Complex – EMOM. 12 minutes building. strict press x 1 push press x 2 push jerk x 3 WOD: 5 minute AMRAP: 10 push press 10 box jumps or step ups 3 minutes rest 5 minute AMRAP:

-20 minutes – A1. 2 Cleans + 2 Jerks A2. Half kneeling overhead lift with band and breathing AMRAP in 10 min: 5 Handstand push-ups, 10 Pistols, 15 Pull-ups