CrossFit – Mon, Sep 22 Warm-Up Flow (Checkmark) Body Heat and Mobility 400m Run :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :20 Wrist Circles (each direction) – General Warm-Up 2 Sets: For Quality 10 PVC Pipe Passthroughs 10 VC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 8 Dumbbell Hang Snatch @
CrossFit – Sun, Sep 21 Warm-Up Flow (Checkmark) General Prep 3 Sets: Building Intensity :30 Ski or Row 10 Arch-Ups 10 Hollow-Ups :30 Bike — Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups “Stronger” (AMRAP – Rounds) 40:00 EMOM minute 1: 15/12 Calorie Ski or Row minute 2: 15 GHD
CrossFit – Sat, Sep 20 Warm-Up Flow (Checkmark) General Prep 400m Group Run — 2 Sets: For Quality 10 Jumping Jacks :15 Passive Hang + :15 Active Hang 5 Strict Knees to Chest 10 Ring Rows 15 Air Squats Specific Prep and Primer 8 Wall Balls 8 Bar Kip Swings 6 Elevator Kipping Pull-Ups or
CrossFit – Fri, Sep 19 Robbins (Time) 6 Rounds For Time: 400M Run 30 Burpees RX: Wear vest: 20/14# Mobility (Checkmark) PRVN Mobility #7 1:00 Barbell Adductor Stretch 1:00/1:00 Couch Stretch 1:00/:100 Scorpion Stretch 1:00 Child’s Pose Optional Accessories (Checkmark) 4 Sets: For Quality 10-12 Glute Ham Raises :15/:15 Copenhagen Plank :15/:15 Star Plank Rest
CrossFit – Thu, Sep 18 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8/8 Single Leg Barbell Romanian Deadlifts 6 Inchworm Push-Ups 10 Down Dog to up Dog 6 Hollow Rocks 6 Arch
