CrossFit – Mon, Sep 15 Warm-Up Flow (Checkmark) Body Heat and Mobility 500m Row :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :20 Wrist Circles (each direction) General Warm-Up 2 Sets: For Quality 6 Tall Muscle Cleans 6 Barbell Good Mornings 6 Quarter Squat Reactive Jumps 6 Box Jumps Barbell Primer 3-4 Sets: Clean
CrossFit – Sun, Sep 14 Warm-Up (Checkmark) Mobility Prep and Activation 10/10 Line Hops :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations — General Movement Prep 2 Sets: For Quality 15 Double Unders or 30 Single Unders 6 Bradford Press with Lockout :20 Behind the Neck
CrossFit – Sat, Sep 13
CrossFit – Fri, Sep 12 Warm-Up (Checkmark) Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Passive Hang + :20 Active Hang :30 Wrist & Forearm Stretch (on floor) — General Prep 3 Sets: For Quality 1 Wall Walk + 10 sec
CrossFit – Thu, Sep 11 Warm-Up (Checkmark) Mobility Prep and Activation 1:00 Row :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 8 Hollow Rocks 8 Alternating V-Ups 12 Air Squats — Primer (1
