CrossFit – Thu, Feb 5 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 10 Alternating Box Step-Ups 5 Walking Inchworm to Hollow 10 Dead-Bugs 10 Bird-Dogs Specific Prep 2 Sets: 9/7 Calorie Echo Bike 6 Dual Dumbbell Box Step-Ups 2 Partial Wall Walks to Pike
CrossFit – Wed, Feb 4 Warm-Up Flow (Checkmark) General Warm-Up: 2:00 Cardio Choice 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 Standing PVC Pipe Prayer Stretch 10 Bootstrap Squats :15/:15 Active Scorpions – 2 Sets 6 Scapular Pull-Ups 6 Bar Kip Swings 6 /6 Single Arm Rotational Ring Rows 6 Ring V-Outs
CrossFit – Tue, Feb 3 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row 5/5 World’s Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into starting weights and loads 4/4 Dual Dumbbell Single Leg Romanian Deadlift 6/6 Split Stance Rotational Medball, light
CrossFit – Mon, Feb 2 Warm-Up Flow (Checkmark) General Warm-Up: 2:00 Cardio Choice 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 Standing PVC Pipe Prayer Stretch 10 Bootstrap Squats :15/:15 Active Scorpions – 2 Sets 6 Scapular Pull-Ups 6 Bar Kip Swings 6 /6 Single Arm Rotational Ring Rows 6 Ring V-Outs
CrossFit – Sun, Feb 1 Warm-Up Flow (Checkmark) General Warm-Up 400m Run – 2 Sets 5 Inchworm Push-Ups 10/10 Single Leg Glute Bridges :20 Reverse Plank Bridge 1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades. Barbell Warm-Up Empty Barbell 5 Strict Press 5 Push
