CrossFit – Wed, Sep 10 Warm-Up (Checkmark) Mobility Prep and Activation 1:00 Bike :30/:30 Quadruped Thoracic Rotations :30 Alternating Scorpions :30 Alternating Iron Cross Stretch — 2 Sets: For Quality 18 Bear Plank Shoulder Taps 12 Glute Bridge Banded Pull-Aparts 12 Deep Lunge Mountain Climbers 9/7 Calorie Echo Bike — Specific Bench Press Prep 5
CrossFit – Tue, Sep 9 Warm-Up (Checkmark) General Prep 400m Group Run — 8 minute EMOM, Rotate each minute: Minute 1: 10m A Skips + 10m B-Skips Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks Minute 4: :40
CrossFit – Mon, Sep 8 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch — General Prep: 2 Sets: :30 Jump Rope 10 Hollow Rocks 10 Arch Rocks 12 Alternating Box Step-Ups 6-8 Bar Kip Swings 3-4
CrossFit – Sun, Sep 7 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations General Prep 8:00 for Quality 8 Inchorm Push-Ups 12 Glute Bridge Banded Pull-Aparts 16 Alternating V-Ups 8/8 Single Arm Dumbbell Deadlifts (Warm-Up Weight) 12 Alternating Dumbbell Hang
CrossFit – Sat, Sep 6 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep 2 Sets: For Quality (Empty Barbell) 2 Box Get-Overs 4 Tall Muscle Clean 4 Tall Power Cleans 8 Barbell Reactive
