CrossFit – Mon, Jan 12 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Box Step-Ups -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Power Snatch (Every 2:00 x 5 Sets @ 70%+ 1.1.1.1
CrossFit – Sun, Jan 11 Warm-Up Flow (Checkmark) General Prep: 3 Sets: 1:00 Cardio Choice 6-8 Inchworm Push-Ups 16 Bear Plank Shoulder Taps 10/10 Single Leg Glute Bridges 12 Glute Bridge Banded Pull-Aparts Specific Warm-Up: 5 Bench Press @ 40-50% 5 Bench Press @ 50-55% 3 Bench Press @ 55-60% – Then Load to Working
CrossFit – Sat, Jan 10 Warm-Up Flow (Checkmark) General Prep: 3 Sets: For Quality 200m Run 10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings 10 Alt Dead-Bugs 10 Alt Bird-Dogs :15/:15 Single Arm Plank Hold Kettlebell Race Tap Game Warm-Up Get to working weights on American Kettlebell Swings, Practice Synchro Alternating Medball Sit-Ups
CrossFit – Fri, Jan 9 Michael (Time) 3 Rounds 800M Run 50 Back Extensions 50 Ab-mat Sit-ups L2: 800M Run 35 Back Extensions 35 Abmat Sit-ups L1: 400M Run 25 PVC Pipe Good Mornings 25 Abmat Sit-ups Rx+: 20/14# Vest on Run Mobility (Checkmark) 1:00/1:00 Elevated Pigeon Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Seated Chest
CrossFit – Thu, Jan 8 Warm-Up Flow (Checkmark) General Prep and Flow 2 Sets: For Quality 6 Inchworm to Hollow 8 Alternating Scorpions (Slow and Deliberate) 6 Up Dog to Down Dog + Calf Gas Pedals 4 Pike Push-Ups + 4 Push-Ups 2 Sets: Increasing Intensity 12/9 Calorie Row 4 Burpee Lateral Step-Overs (Rower) 8
