CrossFit – Tue, Mar 17 Warm-Up Flow (Checkmark) General Warm-Up 1:00 Row + 1:00 Jump Rope :30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch) :30/:30 Couch Stretch – 2 Sets 10 Pause Glute Bridges (2sec) :30 Dead-Bug Alternating Heel Taps :30 Alternating Bird-Dogs 8/8
CrossFit – Mon, Mar 16 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World’s Greatest Stretch :15 Extended Plank Reverse Bridge :15 Hollow Hold Specific Prep 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Overhead Squat
CrossFit – Sun, Mar 15 Warm-Up Flow (Checkmark) Warm-Up 2:00-3:00 Cardio Choice 2 Sets: 10 Banded Pass-Throughs 10 Banded Pull-Aparts 10 Scap Pull-Ups :20 Hollow Body Hold :20 Arch Hold 5/5 Half-Kneeling KB Press Specific Prep 2-3 Sets: :15 Passive Hang + :15 Active Hang 10 Ring Rows + :15 Ring Support Hold 8 Bradford
CrossFit – Sat, Mar 14 Warm-Up Flow (Checkmark) Warm-Up 2:00-3:00 Cardio Choice 2 Sets: :20/:20 Samson Lunge Stretch 10 Alt Box Step-Ups 20 Pogo Jumps 10 Kettlebell Deadlifts Specific Prep 8 Medball Squats 8 Medball Presses 8 Box Jumps 8 Russian Kettlebell Swings – 8 Wall Balls 8 Box Jumps 8 American Kettlebell Swings Primer
CrossFit – Fri, Mar 13 Warm-Up Flow (Checkmark) Warm-Up 400m Easy Run 2 Sets: :15 Wall Lean March + 10 Wall Lean Quick Switch 10m A-Skips + 10m B-Skips :20 Seated Runner Arm Swings 250m Moderate Row (build last 100m) Specific Prep 2 Sets: 8/8 Dead Bugs (slow, controlled) 6/6 Half-Kneeling KB Press 50ft (15m)
