CrossFit – Sat, Mar 7 Warm-Up Flow (Checkmark) General Prep 400m Run with Partner and Medball – 10m Knee Hug + Lunge and Twist 10m Toy Soldiers 10/10m Lateral Lunge and Step 10m Walking Figure 4 Stretch 3 Sets: 10 Medball Partner Chest Pass 10/10 Medball Rotational Pass 10 Partner Banded Paloff Press Specific Prep:
CrossFit – Fri, Mar 6 Warm-Up Flow (Checkmark) 2 Sets: For Quality 10 Banded Pull throughs 12 Banded Pull Aparts 5/5 Dumbbell Windmills 20 Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5 Barbell Bench Press Building to Working Loads 4-6 Dumbbell Renegade Rows, Building to Working Loads 5-7
CrossFit – Thu, Mar 5 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row :15 Wall Lean March + :15 Wall Lean Sprint 10 Knee Hug + Lunge and Twist 8 Alt Box Step-Ups 6/6 Dynamic Lateral Lunge Specific Prep 200/150m Row 3 Burpees 3 Box Jumps 3 Burpee Box Jumps 2 Shuttle
CrossFit – Wed, Mar 4 Warm-Up Flow (Checkmark) General Prep 1:00 Bike 6/6 Single Arm Upright Row 6/6 Single Arm Press 4 Inchworm Push-Ups 8 Hollow Rocks 8 V-Ups – 1:00 Bike 6/6 Single Arm Dumbbell Hang Clean and Jerk 4 Inchworm Push-Ups 6 Bar Kip Swings 4 Strict Knee Raises 1 Wall Walk +
CrossFit – Tue, Mar 3 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats :15/:15 Banded Front Rack Stretch :20 Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to practicing and touching on doubles) Specific Barbell Prep / Empty to Light Barbell High Hang (Hip), Hang (Knee) 2-3
