CrossFit – Tue, Jan 27 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Plyometrics / Warm-Up (8-10min) 3 Sets 4/4 Skater Jumps 4 Broad Jumps 6
CrossFit – Mon, Jan 26 Warm-Up Flow (Checkmark) 400m Run – 2 Sets 5/5 World’s Greatest Stretch 10 Supine Banded Psoas March 5/5 Single Leg Box Step-Down 5 Up Dog to Down Dog Pike Push-Ups 8 Dual DB or KB Deadlifts 6 Dual DB or KB Hang Cleans 4 Dual DB or KB Push Press
CrossFit – Sun, Jan 25 Warm-Up Flow (Checkmark) General Prep: 2 Sets: For Quality 1:00 Cardio Choice 8/8 Single Leg Kettlebell Deadlifts 8/8 Single Leg Hip Thrust off Bench :20 Dead-Bugs :20 Ring Plank Specific Prep 3 Sets 5 Sumo Deadlifts, Building to Working Loads 5/5 Single Leg Hip Thrust off Bench 5 Ring Push-Ups
CrossFit – Sat, Jan 24 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row / Bike 1:00 Bike / Row 10 Alternating Cossack Squats 10 Alternating Reverse Lunges :10 Hollow Hold :10 Arch Hold Specific Prep: (Front Rack Walking Lunges) 2 Sets 4-8 Dual Dumbbell Front Rack Walking Lunges, Building to Working Weight
CrossFit – Fri, Jan 23 Will Lindsay (Time) 10 RFT w/Vest 3 Devils Presses @ 2×50/35# 22 Alternating Reverse Lunges @2×50/5# 19 Air Squats Vest: 20/14# L2: 3 Devils Presses @ 2×35/25# 22 Alternating Reverse Lunges @2×35/25# 19 Air Squats L1: DB @ 2×25/15# 22 Alternating Lunges 19 Air Squats Cap: 45 Mins Mobility (Checkmark)
