CrossFit – Wed, Sep 3 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 5 Tall Muscle Snatch 5 Overhead Squats 2x (1 Wall Walk + 10 sec Nose to
CrossFit – Tue, Sep 2 Warm-Up (Checkmark) Mobility + Activation 400m Run :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :30/:30 Band-Assisted Lat Stretch — General + Specific Prep 8 Bar Kip Swings 8 Strict Knee Raises 8 V-Ups 16 Box Step-Overs (Unweighted) – 2 Sets :20 Wall Lean March 4 Kipping Knees to Chest 4
CrossFit – Mon, Sep 1 Warm-Up (Checkmark) General Prep 2 Sets for Quality 1:00 Row 10 Dual Kettlebell Deadlifts 5 Up Downs 10 Squat Jumps Specific Movement Prep 100ft (30m) Farmers Carry 5 Burpees 5 False Grip Ring Row to Chest :10 Ring Support Hold + :10 Bottom of Dip Hold) 5 Inchworm Push-Ups (Narrow
CrossFit – Sun, Aug 31 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 Movement Prep 2 Sets: For Quality 6/6 Single-Arm Kettlebell Front Rack Squat 6/6 Single-Arm Kettlebell Strict Press 8 Ring Rows :15 Wall Facing Handstand Hold Specific
CrossFit – Sat, Aug 30 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Row :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Movement Prep 2 Sets: For Quality 8 Tall Muscle Cleans 8 Barbell Strict Press 10 Deep Lunge Mountain Climbers 4 No Jump
