CrossFit – Fri, Sep 12 Warm-Up (Checkmark) Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Passive Hang + :20 Active Hang :30 Wrist & Forearm Stretch (on floor) — General Prep 3 Sets: For Quality 1 Wall Walk + 10 sec
CrossFit – Thu, Sep 11 Warm-Up (Checkmark) Mobility Prep and Activation 1:00 Row :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold — General Movement Prep 2 Sets: For Quality 8/8 Single Leg Barbell Romanian Deadlifts 8 Hollow Rocks 8 Alternating V-Ups 12 Air Squats — Primer (1
CrossFit – Wed, Sep 10 Warm-Up (Checkmark) Mobility Prep and Activation 1:00 Bike :30/:30 Quadruped Thoracic Rotations :30 Alternating Scorpions :30 Alternating Iron Cross Stretch — 2 Sets: For Quality 18 Bear Plank Shoulder Taps 12 Glute Bridge Banded Pull-Aparts 12 Deep Lunge Mountain Climbers 9/7 Calorie Echo Bike — Specific Bench Press Prep 5
CrossFit – Tue, Sep 9 Warm-Up (Checkmark) General Prep 400m Group Run — 8 minute EMOM, Rotate each minute: Minute 1: 10m A Skips + 10m B-Skips Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks Minute 4: :40
CrossFit – Mon, Sep 8 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch — General Prep: 2 Sets: :30 Jump Rope 10 Hollow Rocks 10 Arch Rocks 12 Alternating Box Step-Ups 6-8 Bar Kip Swings 3-4
