CrossFit – Sat, Oct 4 Warm-up Flow (Checkmark) General Warm-Up 3 Sets: For Quality 1:30 Row 5 Inchworm to Hollow 10 Down Dog to Up Dog 5 Pike Push-Ups 10 Sumo Stance Good Mornings 10 Alternating Box Step-Ups 5 Box Jumps Specific Prep: – Talk through Wall Facing Handstand Push-Up technique and form and go
CrossFit – Fri, Oct 3 Mobility (Checkmark) 1:00/1:00 Elevated Pigeon Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories (Checkmark) 3 Sets: For Quality 10 Ring V-Outs 12 Ring Face Pulls 15 Wall Tibialis Raises Hamilton (Time) 3 Rounds for time of: 1000m Row 50 Push-ups 1000m Run
CrossFit – Thu, Oct 2 Warm-up Flow (Checkmark) Mobility Prep and Activation :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Movement Prep 2 Sets: For Quality :30 Jump Rope 6/6 Dumbbell Hang Snatch 6/6 Dumbbell Windmills 3 Hang Muscle Snatch 3 Overhead Squats w/1-2 sec
CrossFit – Wed, Oct 1 Warm-up Flow (Checkmark) General Warm-Up 8-12 EMOM, 2-3 sets Minute 1: Cardio Choice Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in Minute 4: Mobilization Exercise Round 1: :20/:20 Second Pigeon Stretch Round 2: :20/:20 World’s Greatest Stretch
CrossFit – Tue, Sep 30 Warm-up Flow (Checkmark) General Warm-Up: 2:00 Cardio Choice – 12 Alternating Box Step-Ups 12 Deep Lunge Mountain Climbers 10 Down Dog Toe Touches 8/8 Quadruped Thoracic Rotations – 2 Sets: For Quality 8 Bradform Press with Lockout 6 Inchworm Push-Ups 4 No Jump Burpees 4 Box Jumps (Step-Down) Specific Warm-Up:
