CrossFit – Wed, Jan 7 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep :30 Jump Rope 6 Romanian Dealifts 6 Tall Muscle Cleans :10 Hollow Hold :10 Arch Hold 10 V-Ups or Alternating V-Ups
CrossFit – Tue, Jan 6 Warm-Up Flow (Checkmark) General Prep 2 Sets: 200m Run or 1:00 Bike 10 Cossack Squats 6 Inchworm Push-Ups 10/10 Single Leg Glute Bridges 6/6 Single Arm Ring Row Specific Loading for the Single KB Front Rack Lunge – Perform 2 Sets x 3-5 Walking Steps on Each Side building to
CrossFit – Mon, Jan 5 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets, For Quality 10 PVC Pipe Pass Throughs 10/10 PVC Pipe Around the World’s 8/8 Single KB Staggered Stance RDL 10 Goblet Squat :30 Pause Goblet Squat Ankle Mobility Specific Prep 3 Hang Muscle Snatch 3 Low Hang Power Snatch
CrossFit – Sun, Jan 4 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:00 Cardio Choice 8 Inchworm to Hollow Body Hold 8/8 Quadruped Thoracic Rotations :20 Extended Reverse Plank Bridge :15/:15 Side Star Plank Specific Prep: Build to starting Loads on Dual Kettlebell Gorilla Rows Then.. Tackle Bench Pres – Bench 10 Empty
CrossFit – Sat, Jan 3 Saturday Community WOD (Time) For Time 2000m Row *Partner Holds Dual Kettlebell Front Rack 150 Abmat Sit-Ups *Partner Holds Plank 100 Dumbbell Snatch *Partner Holds Dead-Hang From Pull-Up Bar 50 Box Jump Overs *Partner Holds Handstand Hold Dumbbell 50/35 Box Height: 24/20in Kettlebell 2 x 53/35lb
