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
CrossFit – Fri, Sep 19 Robbins (Time) 6 Rounds For Time: 400M Run 30 Burpees RX: Wear vest: 20/14# Mobility (Checkmark) PRVN Mobility #7 1:00 Barbell Adductor Stretch 1:00/1:00 Couch Stretch 1:00/:100 Scorpion Stretch 1:00 Child’s Pose Optional Accessories (Checkmark) 4 Sets: For Quality 10-12 Glute Ham Raises :15/:15 Copenhagen Plank :15/:15 Star Plank Rest
CrossFit – Thu, Sep 18 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8/8 Single Leg Barbell Romanian Deadlifts 6 Inchworm Push-Ups 10 Down Dog to up Dog 6 Hollow Rocks 6 Arch
CrossFit – Wed, Sep 17 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:30 Bike (: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 Goblet Cossack Squats (light KB or DB) 8/8 Reverse Lunges (bodyweight)
CrossFit – Tue, Sep 16 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 10 Scapular Pull-Ups 8/8 Single Arm Ring Rows 20 Bear Plank Shoulder Taps 10 Alternating Down Dog Toe Touches 10 Alternating
