CrossFit – Sun, Apr 12 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — 2 Sets: 10 Alternating Scorpions 20 Bear Plank Shoulder Taps 10 Deep Lunge Mountain Climbers :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold — 2 Sets: 8 No-Jump Burpees 5 Pike Push-Ups 8 Dumbbell Romanian Deadlifts 5 Dumbbell Hang Power
CrossFit – Sat, Apr 11 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Row — 2 Sets: 10 Bend and Bows 10 Cossack Squats :20/:20 Samson Stretch and Lunge 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :15 Dead Hang — 8 Medball Squats 8 Medball Presses 8 Medball Walking Lunges 5 Wall Balls Specific Prep Walk
CrossFit – Fri, Apr 10 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — 2 Sets: :15 Passive Hang + :15 Active Hang 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows :20 Hollow Body Hold :20 Arch Hold 10 Ring V-Outs — Then transition to the bar: 8 Bar Kip Swings 4 Kipping Knees to
CrossFit – Thu, Apr 9 Warm-Up Flow (Checkmark) General Warm-Up 400m Easy Run — 2 Sets: :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges 10m A-Skips + 10m B-Skips 10m Ostrich Walk 10 Bootstrap Squats — 3 Sets: 10 Pause Glute Bridges (2 sec) :30 Dead-Bug Alternating Heel Taps
CrossFit – Wed, Apr 8 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold — 2 Sets: 10 Banded Pass-Throughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 5
