CrossFit – Wed, Sep 24 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:30 Row (:30 Easy, :30 Moderate, :30 Hard) :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30/:30 Couch Stretch – General Movement Prep 2 Sets: For Quality 16 Glute Bridge March 10 Dumbbell Cossack Squats (light DB’s) 10 Dumbbell Strict Press (light
CrossFit – Tue, Sep 23 Warm-Up Flow (Checkmark) Body Heat and Mobility :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch – General Warm-Up 2 Sets: For Quality 8 Barbell Romanian Deadlifts 8 Tall Muscle Cleans 8 Scapular Pull-Ups 8/8 Single Arm Ring Rows 10 Alternating Down Dog
CrossFit – Mon, Sep 22 Warm-Up Flow (Checkmark) Body Heat and Mobility 400m Run :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :20 Wrist Circles (each direction) – General Warm-Up 2 Sets: For Quality 10 PVC Pipe Passthroughs 10 VC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 8 Dumbbell Hang Snatch @
CrossFit – Sun, Sep 21 Warm-Up Flow (Checkmark) General Prep 3 Sets: Building Intensity :30 Ski or Row 10 Arch-Ups 10 Hollow-Ups :30 Bike — Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups “Stronger” (AMRAP – Rounds) 40:00 EMOM minute 1: 15/12 Calorie Ski or Row minute 2: 15 GHD
CrossFit – Sat, Sep 20 Warm-Up Flow (Checkmark) General Prep 400m Group Run — 2 Sets: For Quality 10 Jumping Jacks :15 Passive Hang + :15 Active Hang 5 Strict Knees to Chest 10 Ring Rows 15 Air Squats Specific Prep and Primer 8 Wall Balls 8 Bar Kip Swings 6 Elevator Kipping Pull-Ups or
