CrossFit – Mon, Sep 29 Warm-up Flow (Checkmark) General Warm-Up: 2-3 Sets: 1:30 Bike (:45 Easy, :30 Moderate, :15 Hard) 8/8 Single Leg Barbell Romanian Deadlifts :10/:10 Single Leg RDL Iso Hold 10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest 10 Alternating Scorpions 8 Hollow Ups 8 Arch Ups 10
CrossFit – Sun, Sep 28 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Row :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations – General Movement Prep 2 Sets: For Quality 8 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 6 Behind the Neck
CrossFit – Sat, Sep 27 Warm-Up (Checkmark) General Prep 400m Group Run — 2 Sets: For Quality :30 Jump Rope 6/6 Single Arm Ring Rows 6 Strict Knees to Chest 10 Abmat Sit-Ups – Specific Skill Work and Primer Rope Climb Technique and Practice – Primer 20 Double Unders :15 Forearm Plank 1 Rope Climb
CrossFit – Fri, Sep 26 Alexander (Time) 5 Rounds for Time 31 Back Squats (135/95 lb) 12 Power Cleans (185/135 lb) In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 http://www.crossfit.com/mt-archive2/009226.html Mobility (Checkmark) PRVN Mobility #6 1:00/1:00 Scorpion Stretch 1:00/1:00 Extended Arm Lizard Pose
CrossFit – Thu, Sep 25 General Warm-Up (Checkmark) 3 Sets 1:00 Echo Bike 8 Inchworm to Hollow Body15 Hollow Body Banded Pull Overs10 reps each – Bent Over I-T-Y Raise with light plates10 Glute Bridge Marches with 2s Pause at Top5/5 Archer Ring Rows Handstand Walk (6 Rounds for reps) Every 90 seconds x 6
