CrossFit – Wed, Apr 1 Warm-Up Flow (Checkmark) General Warm-Up :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold – 2 Sets :30 Jump Rope 10 Goblet Cossack Squats 5/5 Pendulum Lunges, (set 1: unweighted, set 2: weighted) :30 Dead-Bugs :30 Bird-Dogs Specific Prep and Primer
CrossFit – Tue, Mar 31 Warm-Up Flow (Checkmark) General Prep 1:00 Ski or Row + 1:00 Bike 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold – 2 Sets: 10 Prone Banded Pass Through 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20
CrossFit – Mon, Mar 30 Warm-Up Flow (Checkmark) General Warm-Up 1:00 Row + 1:00 Jump Rope :30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch) :30/:30 Couch Stretch – 3 Sets 10 Pause Glute Bridges (2sec) :30 sec Dead-Bug Alternating Heel Taps :30 sec Alternating
CrossFit – Sun, Mar 29 Warm-Up Flow (Checkmark) 2:00 Row – 3 Sets: 10 Bend and Bows 5/5 Pendulum Lunges 10 Cossack Squats 5 No Jump Burpees 2 Sets: 12/9 Calorie Row 5 Dumbbell Burpee 10 Dumbbell Front Rack Walking Lunge or Reverse Lunges *Build to working loads within the 2 sets here prior to
CrossFit – Sat, Mar 28 Saturday Community WOD Teams of 2 (AMRAP – Rounds and Reps) 24Min Amrap: 16 Cals Bike/Ski 16 syncro Alternating Hang Dumbbell Snatches@50/35 10 syncro Dumbbell Goblet Squats 20 Hand Release Push-ups rest 1min after each rd
