CrossFit – Wed, Aug 20 Warm-Up (Checkmark) 2 Sets: For Quality 200m Run 10 V-Ups :10 Hollow Hold 10/10 Single Leg Glute Bridges 5/5 Single Arm Rotational Ring Row “Running Through the Middle” (Time) 8 Sets for Time 200m Run 10 Toes to Bar 200m Run 2/1 Rope Climb Rest: 1:00 between sets Rope Climb:
CrossFit – Tue, Aug 19 Warm-Up (Checkmark) Mobility Prep and Activation 10/10 Hand to Hand Wrist Circles 10 Alternating Arm Swings 10 Back Slaps 5/5 World’s Greatest Stretch 10 Alternating Scorpions 10 Alternating Iron Cross Stretch – 1 x Barbell Complex as a Group. —– 9:00 EMOM Minute 1: Cardio Choice Minute 2: 5 Inchworm
CrossFit – Mon, Aug 18 Warm-Up (Checkmark) 2 Sets: 1:00 Row or Bike 25ft (7.5m) Crawling Lunge :15 Dead Hang + :15 Active Hang 5/5 Single Arm Upright Rows 5/5 Single Arm Strict Press — Then set-up and get into the the modifications for the strict pull-ups Gymnastics Strict Strength Development (5 Rounds for reps)
CrossFit – Sun, Aug 17 Warm-Up Flow (Checkmark) Mobility Prep and Activation 200m Run :30/:30 Quadruped Thoracic Rotations :30 Alternating Scorpions :30 Alternating Iron Cross Stretch – General Movement Prep 2 Sets: For Quality 20 Bear Plank Shoulder Taps 8/8 Suitcase Deadlifts 8/8 Suitcase Reverse Lunges 1 Wall Walk + :10 Nose to Wall Handstand
CrossFit – Sat, Aug 16 Summer Slam Community Cup… (Checkmark)
