CrossFit – Fri, Feb 20 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality :15/:15 Inverted Hamstring Stretch 5/5 Pendulum Lunges :20 Extended Plank Hold 10 Alt V-Ups :20 Hollow Hold — Specific Prep 4/4 Dual Dumbbell Single Leg Romanian Deadlifts @ Warm-Up Loads 4-6 Ice Skater Hops *Start Slow then Work to Rebounding 4
CrossFit – Thu, Feb 19 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 200m Run or 1:00 Cardio Choice :15/:15 Samson Stretch 20 Bear Plank Shoulder Taps 10 Alternating Box Step-Ups 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings — Specific Barbell Prep (From the Rig) 5 Empty Barbell Back Squats 3 Back Squats
CrossFit – Wed, Feb 18 Warm-Up Flow (Checkmark) General Prep 2 Sets 1:00 Row / 1:00 Echo (Alt Sets) 8 Inchworm Push-Ups 5/5 Single Arm Upright Row 5/5 Single Arm Strict Press :10/:10 Single Arm Overhead Hold — Specific Barbell Prep and Loading (From Rig) 3 Barbell Strict Press + 5 Barbell Push Press (Empty)
CrossFit – Tue, Feb 17 Warm-Up Flow (Checkmark) General Warm-Up 2 Sets: :30-:45 Jump Rope 10 Bootstrap Squats :30 Down Dog Calf Gas Pedals 10 Down Dog Alternating Toe Touches 5/5 World’s Greatest Stretch :15 Dead-Hang + :15 Active Hang — Specific Warm-Up: 15 Double Unders or 30 Single Unders 5 Medball Squats + 5
CrossFit – Mon, Feb 16 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Box Step-Ups -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Barbell Warm-Up High Hang (Hip), Hang (Knee), Low Hang 2-3
