CrossFit – Tue, Apr 21 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 2 Sets: :15 Passive Hang + :15 Active Hang 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :20 Hollow Body Hold :20 Arch Hold 10 Ring V-Outs Specific Prep 2 Sets: 5 Strict Pull-Ups or Modification 5 Ring Dips or Modification 9/7
CrossFit – Mon, Apr 20 Warm-Up Flow (Checkmark) General Warm-Up 1:30-2:00 Row :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold 10 Bootstrap Squats :30 Dead-Bug Alternating Heel Taps 8/8 Staggered Stance Single KB RDL Specific Barbell Prep 5 Tall Muscle Clean :15 Behind the Back
CrossFit – Sun, Apr 19 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 5/5 Kettlebell Halos 5/5 Kettlebell Strict Press 5/5 Kettlebell Windmill 8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat 5 Inchworm Push-Ups 5 Box Jumps Specific Barbell Prep 5 Strict Press (Empty) 4 Strict Press @ 40% 3 Strict Press @
CrossFit – Sun, Apr 19 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 5/5 Kettlebell Halos 5/5 Kettlebell Strict Press 5/5 Kettlebell Windmill 8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat 5 Inchworm Push-Ups 5 Box Jumps Specific Barbell Prep 5 Strict Press (Empty) 4 Strict Press @ 40% 3 Strict Press @
CrossFit – Sat, Apr 18 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice – 2 Sets: 10 Bend and Bows 10 Standing Torso Rotations 5/5 Pendulum Lunges 50 Single Unders 10 Sit-Ups Warm-Up Game Kettlebell Race Tap Game Specific Prep 2 Sets: Building into workout and finding teams 9/7 Cal Bike :20 Wall Sit 10
