CrossFit – Sun, Apr 26 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 2 Sets: 20 Alternating Arm Swings 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold 10 Inchworm Push-Ups 5/5 Single Leg Glute Bridges Specific Prep 2 Sets: :30 Jump Rope Practice 10 No-Jump Burpees 8 Kettlebell Deadlifts :15 Hollow
CrossFit – Sat, Apr 25 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Row 2 Sets: 10 Bend and Bows 10 Cossack Squats :20/:20 Samson Stretch and Lunge 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :15 Dead Hang Specific Barbell Prep 10 Empty Bar Front Squats 5 Empty Bar Thrusters 2 Sets: Building to working loads
CrossFit – Fri, Apr 24 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold 2 Sets: 10 Banded Pass-Throughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 5 Pike Push-Ups
CrossFit – Thu, Apr 23 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 2 Sets: 10 Cossack Squats :20/:20 Samson Stretch and Lunge 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :15 Dead Hang 8 Medball Squats 8 Medball Presses 8 Wall Balls 8 Medball Walking Lunges Specific Gymnastics Prep 2 Sets: 6 Bar Kip
CrossFit – Wed, Apr 22 Warm-Up Flow (Checkmark) General Warm-Up 400m Run or 2:00 Cardio Choice 10 PVC Passthroughs 8/8 PVC Around the Worlds :15/:15 PVC Prayer Stretch 5/5 World’s Greatest Stretch :15 Extended Plank Reverse Bridge :15 Hollow Hold Specific Barbell Prep 3 Snatch Grip Deadlifts @ empty bar 3 Low Hang Muscle Snatches
