Warm-up
2-4 rounds:
10 box step-up-and-overs
5 scapula only pull-ups
5 inchworms with feet on a box
5 push-ups

Workout
5 rounds for max reps:
Piked push-ups to a deficit (4/2 in. and 24/20 in. box)
Strict pull-ups
*Rest as needed between rounds

Open Gym or Rest Day

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Watch “Unbroken: Adaptive Athlete Gains Confidence” from CrossFit.com

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Reminder: The gym is open on Sunday at 9 a.m. with Coach Leah! Sign up here.

Warm-up
3 rounds:
20 sit-ups
20 dumbbell deadlifts
20 jumping jacks

Workout
5-minute AMReps:
Turkish get-ups (50/35 lb.)

—Then—

25-20-15-10-5 reps:
Dumbbell power snatches
Burpees

Warm-up
30 single-unders
5 shoulder rolls
5 hang muscle snatch (stick)
5 hang power snatch (stick)
10 lunges

Workout
5 rounds of a 3-minute AMRAP:
5 hang power snatches (75/55 lb.)
10 back-rack lunges (75/55 lb.)
20 double-unders
Rest 2 minutes
*Pick up where you left off

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Check out our very own Brett G., who competed in the World’s Toughest Race: Eco-Challenge Figi, which premieres Friday on Amazon Prime. Congratulations to Brett on this amazing accomplishment!

Warm-up
Tabata row
*Decrease the 500-meter split each interval

Workout
10 rounds on the rower:
Pull a sub-1:25/500-meter pace for as long as possible
Rest 3 minutes

*Scale pace as needed so the first interval can be maintained for approximately 1 minute

Shoulder press 1-1-1
Push press 3-3-3
Push jerk 5-5-5

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Leah will be coaching Saturday and Sunday classes at 9 a.m. every weekend! Be sure to register, as class sizes are limited.

Warm-up
5 minutes of running, rowing, biking or ski erg
5 minutes of stretching

Workout
10 rounds for time:
5 strict pull-ups
10 push-ups
15 sit-ups
20 squats

Warm-up
For ~7 minutes:
20 jumping jacks
20 high knees
10 air squats
10 overhead squats
5 piked push-ups
5 empty bar thrusters

Workout
Thruster 3-3-3-3-3

—Then—

21-15-9 reps for time:
Row calories
Thrusters (95/65 lb.)

Rest Day

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Read “The US food system is killing Americans” from CNN.com

30 minutes of stretching and mobility

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Read “Stretching and Flexibility” from the CrossFit Journal Archives
Read “Warming Up and Stretching: The Neglected Disciplines” from CrossFit.com