CrossFit – Sun, Aug 10 Sunday Endurance (Checkmark) WARM-UP Conditioning For Time 1000/900m Row 3 Rounds of “Cindy” 800m Run 3 Rounds of “Cindy” 500/450m Row 2 Rounds of “Cindy” 400m Run 2 Rounds of “Cindy” 250/225m Row 1 Round of “Cindy” 200m Run 1 Round of “Cindy” “Cindy” = 5 Pull-Ups + 10 Push-Ups
CrossFit – Sat, Aug 9 Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 6 Inchworm Push-Ups 10 Down Dog Toe Touches Warm-Up Game Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly on
CrossFit – Fri, Aug 8 Body Heat & Mobility Flow 400m Run :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Hanging Dead Hang or Scap Pull-Up Hold :30 Wrist & Forearm Stretch (on floor) Specific Barbell Primer 2 Sets w/ Empty Barbell 3 Position Muscle Snatch 3 Position Power
CrossFit – Thu, Aug 7 General Warm-Up 2 Sets: For Quality 1:00 Echo Bike 10 Bootstrap Squats :30 Jump Rope 1 Wall Walk + :15 Nose to Wall Handstand Hold Primer Perform @ Working Pace 1-2 Sets 10/7 Calorie Echo Bike 8 Wall Balls 20 Double Unders 2 Wall Walks “Mutt Cutts” (10 Rounds for
CrossFit – Wed, Aug 6 General Prep 3 Sets: For Quality 12 Alternating Box Steps 8/8 Single Leg Barbell Romanian Deadlift 10 Barbell Sumo Stance Good Morning 12 Alternating V-Ups 10 Banded Overhead Press Specific Prep 3-4 Sets 2-4 Sumo Deadlifts 3-5 Strict Press 4-6 Alternating Dumbbell Step-Ups 4-6 GHd Sit-Ups or modification Building towards
