CrossFit – Fri, Mar 13 Warm-Up Flow (Checkmark) Warm-Up 400m Easy Run 2 Sets: :15 Wall Lean March + 10 Wall Lean Quick Switch 10m A-Skips + 10m B-Skips :20 Seated Runner Arm Swings 250m Moderate Row (build last 100m) Specific Prep 2 Sets: 8/8 Dead Bugs (slow, controlled) 6/6 Half-Kneeling KB Press 50ft (15m)
CrossFit – Thu, Mar 12 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio Choice (Ideally Bike) 5/5 Kettlebell Halo 5/5 Kettlebell Windmill 8/8 Single Leg Kettlebell Romanian Deadlift 4/4 Pendulum Lunges Specific Barbell Prep / Empty to Light Barbell 8-10 Empty Barbell Bench Press Then build to working load and complete: 5 Reps @
CrossFit – Wed, Mar 11 Warm-Up Flow (Checkmark) General Prep 2 Sets: 20 Lateral Line Hops 10 Alt Skater Hops 10 Banded Pass-Throughs (wide to narrow grip) 10 Banded Pull-Aparts 10 Cossack Squats 8 Prone Swimmers 5 Broad Jumps (focus on soft, controlled single leg landing) Specific Barbell Prep / Empty to Light Barbell 2-3
CrossFit – Tue, Mar 10 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Scapular Pull-Ups 5/5 Single Arm Ring Row :20 Hollow Body Hold :20 Arch Hold 1:00 Jump Rope (moving from singles into practicing doubles) Specific Gymnastics Prep 4-6 Reps Each: Kipping Swings (hollow to arch) Elevator Kip Swing, progressing
CrossFit – Mon, Mar 9 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats 10 Banded Good Mornings :20/:20 Samson Stretch :15 Extended Plank Hold 10 Glute Bridges Specific Barbell Prep / Empty to Light Barbell 2-3 Reps Each: Tempo Squat (:03 descent, :01 pause in the hole) Paused Back
