CrossFit – Wed, Dec 10 Warm-Up Flow (Checkmark) Body Heat and Mobility 2:00 Cardio Choice – :20/:20 Active Scorpion Stretch :30 Prayer Stretch :20 Extended Plank Reverse Bridge General Prep 2 Sets: For Quality 20 Lateral Line Hops or 2-3 Shuttle Runs 5 Inchworm to Hollow (3sec Pause) 15 Banded Pull-Aparts 10 Hollow Rocks 10
CrossFit – Tue, Dec 9 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:00 – 1:30 Cardio Choice (Ideally Bike) :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds 3
CrossFit – Mon, Dec 8 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep 2 Sets: :30 Jump Rope (DU’s, SU’s, Boxer Shuffle, etc.) :30 Cossack Squats :30 Inchworm Push-Ups :20 Bear Plank
CrossFit – Sun, Dec 7 Warm-Up Flow (Checkmark) General Prep 2 Sets: Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body “no arms”, 100m Full Long Strokes) 10 Pause Goblet Cossack Squats (1-2 sec on Each Rep) 5/5 Single Arm Strict Press :20 Down Dog Hold Specific Prep 200m
CrossFit – Sat, Dec 6 Warm-Up Flow (Checkmark) General Prep + Specific Prep and Flow 200m Run 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :10/:10 PVC Pipe Prayer Stretch – Empty Barbell 2 Sets: 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Hang Power Snatch 10 Alternating V-Ups or V-Ups
