CrossFit – Fri, Jul 25 Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Active Hang :30 Wrist & Forearm Stretch (on floor) General Prep 2 Sets: 4 Burpees 6/6 Dumbbell Hang Muscle Snatch 8 Scapular Pull-Ups + 8 Bar Kip Swings
CrossFit – Thu, Jul 24 Warm-Up 3 Sets: For Quality 200m Run / 1:00 Bike / 1:00 Row* 10 Knee Hug + Lunge and Twist 8/8 Inverted Hamstring Stretch 10 Standing Calf Raise with 2 sec Iso Hold at top *Each Set Switch on either the bike, run, or row “Only Diesel” (6 Rounds for
CrossFit – Wed, Jul 23 Warm-Up: 2-3 Sets: For Quality :30-:45 Jump Rope :30 Down Dog to Up Dog 10 Down Dog Toe Touches 5 Inchworm Push-Ups 5/5 Kettlebell Windmills 10 Alternating Single Arm Kettlebell Swings Shoulder Press (Strict Press Every 90 seconds x 8 Sets 3 Strict Press @ 70%+) The focus here is
CrossFit – Tue, Jul 22 Warm-Up: 10:00 For Quality 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 10 Hollow Rocks 10 Alternating Box Step-Ups 10 Air Squats :15 Passive Hang + :15 Active Hang — Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads Front
CrossFit – Mon, Jul 21 Warm-Up: 3 Sets: For Quality 200m Run 4/4 World’s Greatest Stretch 8 Romanian Deadlifts 6 Tall Muscle Cleans 6 Bradford Press with Lockout 10 Lateral Bar Hops Iron Lung (Time) 5 Rounds for Time600m Run10 Clean and Jerks 135/95lb, 61/43kg Goal: Time 18:00-23:00 Time Cap: 30:00 Stimulus: Barbell Conditioning /
