Workout Of the Day

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Sunday

CrossFit El Cid – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-Downs Workout Metcon (AMRAP –…

Saturday

CrossFit El Cid – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 5 KB Deadlift + Up Down* 10 Ring Row Scap Retractions 5/5 Ring Row 10 Plank…

Friday

CrossFit El Cid – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 3 Inch Worms 5/5 Half Kneeling Shoulder Presses 7/7 Single Arm DB Bent Over Row 9/9 Single…

Thursday

CrossFit El Cid – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. V-ups 10 Good Mornings 10 RKBS 10 Step-ups/overs Strength Deadlift (4-4-4-4-4-4-4-4-4-4) EMOM x 10…

Wednesday

CrossFit El Cid – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 100m Run → 100m Run → 100m Run 10 Scap Push-ups → 10 T-Push-ups → 10…

Tuesday

CrossFit El Cid – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 12/10 Cal Row MIN 2 – 10 Air Squats + Max Plank Hold then……

Monday

CrossFit El Cid – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 SA Ring Rows 5 Up-Downs 5/5 DB Deadlift 5 Up-Downs then… 2 ROUNDS 8 Kip Swings…

Sunday

CrossFit El Cid – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – Alt. Lunge → Box Step-Ups Min 2 – Elbow Plank → Push-Up Plank Min…
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