CrossFit – Fri, Apr 17 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice :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 Bird-Dogs 8/8 Staggered
CrossFit – Thu, Apr 16 Warm-Up Flow (Checkmark) General Prep 1:00-2:00 Cardio Choice 2 Sets: :30 Jump Rope 10 Banded Passthroughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 5 Inchworm Push-Ups 20 Bear Plank Shoulder Taps Specific Barbell Prep 3 Sets: 3 Bench Press + 3 Bent Over Ballistic Chest Pass Building
CrossFit – Wed, Apr 15 Warm-Up Flow (Checkmark) General Prep and Mobility 2:00 Cardio Choice – :15 Hand to Hand Wrist Circles :15 Alternating Arm Swings :15 Back Slaps 10 Alt Scorpions 10 Alt Iron Cross Stretch 10 Down Dog to Up Dog 10 Down Dog Alternating Toe Touches Specific Prep 2 Sets 6 Tall
CrossFit – Tue, Apr 14 Warm-Up Flow (Checkmark) General Prep 400m Run – 1:00 Row 1:00 Echo – 2 Sets 5 Inchworm to Extended Plank 10/10 Single Leg Glute Bridge :15 Wall Lean March 3/3 Wall Lean Sprint Switch Specific Prep 2 Sets 9/7 Calorie Row 9/7 Calorie Echo 10/10m A-Skips + B-Skips 10/10m High
CrossFit – Mon, Apr 13 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 8 Bootstrap Squats 8 Alternating Box Step-Ups 4 Tall Box jumps Specific Prep 2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch +
