CrossFit – Tue, Feb 10 Warm-Up Flow (Checkmark) General Prep and Flow 2 Sets: 1:00 Row / 1:00 Echo (Alt Sets) 6 Inchworm Push-Ups 5/5 World’s Greatest Stretch 10 Deep Lunge Mountain Climbers 10 Kettlebell Deadlifts Specific Prep 2 Sets 7/5 Calorie Echo 8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2) 3
CrossFit – Mon, Feb 9 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 5/5 Goblet Reverse Lunges 15 Banded Pull Aparts 10 Dead-Bugs 10 Bird-Dogs Specific Prep 2 Sets: 10 Goblet Squats 2 x 25/25ft Lateral Shuttle 10 Bar Kip Swings 5 Strict Knee Raises
CrossFit – Sun, Feb 8 Warm-Up Flow (Checkmark) General Warm-Up 2 Set: @ Warm-Up Load :30 Jump Rope Practice 12 Renegade Rows 8 Dual Dumbbell Narrow Stance Sumo Deadlift 6 Dual Dumbbell Hang Muscle Snatch 4 Alt Dual Dumbbell Reverse Lunges Specific Prep 2-3 Sets: Building to Working Loads 3 Devils Press 30ft (9m) Farmers
CrossFit – Sat, Feb 7 Warm-Up Flow (Checkmark) Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 10 Dead-Bug Alternating Heel Taps Warm-Up Game Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly on
CrossFit – Fri, Feb 6 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: 8/8 Staggered Stance Single KB RDL 10 Russian Kettlebell Swings 8 Goblet Squats 6 Bar Kip Swings 6 Ring Rows + 10 sec Ring to Chest Hold Specific Prep: 6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups
