CrossFit – Mon, Apr 6 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) — 2 Sets: :30 Jump Rope Practice 6 Romanian Deadlifts 6 Tall Muscle Cleans 6 Front Squats 4 Tall Cleans (Power to Squat with
CrossFit – Sun, Apr 5 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: :15 Supine Grip Passive Hang + :15 Supine Grip Active Hang 5/5 Single Arm Ring Row 20 Bear Plank Shoulder Taps 5 Tempo Push-Ups (31×1 Tempo) – Then Get into progressions for the Gymnastics Strength EMOM Specific Conditioning Primer
CrossFit – Sat, Apr 4 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: For Quality 10 Bootstrap Squats :30 Hamstring Plank March :20 Extended Plank Reverse Bridge 10 Down Dog Toe Touches 5 Down Dog Pike Push-Ups Specific Movement Prep 3-5 Deadlifts 3 Handstand Push-Up Negatives (Controlled light touch of the head
CrossFit – Fri, Apr 3 Warm-Up Flow (Checkmark) General Prep 400m Run – 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World’s Greatest Stretch :15 Extended Plank Reverse Bridge :15 Hollow Hold Specific Prep 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Overhead Squat 3
CrossFit – Thu, Apr 2 Warm-Up Flow (Checkmark) General Prep 2:00 Row – 3 Sets: 5 Inchworm to Hollow Hold 10 Deep Lunge Mountain Climbers 10 Alternating Box Step-Ups 8 Scapular Pull-Ups 4 Strict Knee Raises – Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill
