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
CrossFit – Sat, Jan 31 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 3 Sets 5/5 Worlds Greatest Stretch 10 Alternating Scorpions 16 Down Dog Toe Touches :15/:15 Sampson Lunge Stretch :15/:15 Single Leg Glute Bridge Hold Specific Prep: 2 Sets: 10 Syncro Air Squats 10 Russian Kettlebell Swings, building to working loads 5
CrossFit – Fri, Jan 30 Ghost of Kyiv (AMRAP – Rounds and Reps) 30 Min AMRAP 6 Strict Press 40/25kg 20 Box Jump Overs 24/20” 22 Double Unders Every minute on the minutes: 3 Push-ups Mobility (Checkmark) 1:00/1:00 Tall Dragon Stretch 1:00/1:00 Scorpion Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories
CrossFit – Thu, Jan 29 Warm-Up Flow (Checkmark) 1:30 Row :20/:20 Banded Front Rack Stretch :20/:20 Pigeon Pose :20/:20 Samson Lunge stretch – 2 Sets 10 Bootstrap Squats 5 Inchworm Push-Ups 10 Cossack Squats :30 sec Row @ increasing Pace Move to the Rig for Front Rack Lunge Prep – 4/4 Reps with Empty Barbell
CrossFit – Wed, Jan 28 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Bike :30 Shuttle Runs :15 Hollow Hold :30 Glute Bridge Hold 10 Alternating Bird Dogs with Pause at Extensions Specific Prep and Primer 12/9 Calorie Echo Bike 4 Shuttle Runs 1 Partial Wall Walk + 1 Full Wall Walk 9/7
