CrossFit – Fri, Dec 5 Mobility (Checkmark) 2 Rounds Right Leg + Left Leg :15 second Down Dog :30 second Low Lunge :15 second Elbow to Knee and Rotate :15 second Reach to Sky and Hold :30 second Half Kneeling Hamstring Stretch :30 second Pigeon Optional Accessories (Checkmark) For Quality 3 Sets: 10-12 Glute Bridge
CrossFit – Thu, Dec 4 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:00 – 2:00 Cardio Choice — :30 Up Dog to Down Dog :30/:30 Active Pigeon Pose :30/:30 Samson Stretch Hold 10 Alternating Scorpions 10 Alternating Iron Cross Stretch Barbell Prep and Flow 5 Segmented Clean Grip Deadlift (Top Down to Mid Shin) *Pause at
CrossFit – Wed, Dec 3 Warm-Up Flow (Checkmark) General Prep: For Quality 2 Sets: 1:00 Row 1:00 Bike 1:00 Run 10 Alternating Box Step-Ups 100ft (30m) Light Farmers Carry w/Dumbbells or Kettlebells Specific Prep: Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique – 4-6 Dual Dumbbell Step-Overs (Focus
CrossFit – Tue, Dec 2 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice – :20 Alternating Arm Swings :20 Back Slaps 5/5 World’s Greatest Stretch 10 Down Dog Toe Touch :15/:!5 Single Arm Plank 10 Bear Plank Shoulder Taps :15 Hollow Hold :15 Arch Hold – :30 Jump Rope 25ft (7.5m) Inchworm Walk-Out :15 Active
CrossFit – Mon, Dec 1 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:00 Cardio Choice :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Alternating Scorpions General Movement Prep For Quality 2 Sets: 20 Lateral Line Hop or Bar Hops 4 Inchworm Push-Ups 8/8 Single-Leg Glute Bridge March 4 Tall Muscle Cleans 4 Strict
