CrossFit – Mon, Mar 23 Warm-Up Flow (Checkmark) General Warm-Up 400m Run :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold – 10 Bootstrap Squats 10m Knee Hug + Lunge and Twist 10m Ostrich Walk 10m A-Skips + 10m B-Skips 10/10m Running Heel Pulls Specific Prep
CrossFit – Sun, Mar 22 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: :15 Passive Hang + :15 Active Hang 5 Strict Knee Raises :15 Wall Supported Handstand Hold 10 Arch Ups + :10 Arch-Up Hold 15 Russian Twists (Over and Back = 1 Rep) / Unweighted – Go over specifics for
CrossFit – Sat, Mar 21 Warm-Up Flow (Checkmark) 2 Sets: 1:00 Row 10 Bend and Bows 10/10 Quaduped Thoracic Rotations 6 Inchworm to Hollow Hold 10 Cossack Squats – 200/150m Row 5 Plate Ground to Overhead :10 Overhead Plate Hold 10 Plate Hug Reverse Lunges – 1-2 Sets 200/150m Row 5 Plate Ground to Overhead
CrossFit – Fri, Mar 20 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 3 Sets: 5 Inchworm to Hollow Hold 10 Deep Lunge Mountain Climbers 10 Alternating Box Step-Ups 5/5 Single Arm Ring Rows 2020 Tempo 10 Ring V-Outs – :05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping)
CrossFit – Thu, Mar 19 Warm-Up Flow (Checkmark) 400m Run – 10 Kettlebell Deadlifts :15 Hollow Hold :15/:15 Side Plank :30 Banded Psoas March :30 Echo – 10 Russian Kettlebell Swings 10 Abmat Sit-Ups :30 Banded Psoas March :30 Echo – 200m Run 8 American Kettlebell Swings 8 Abmat Sit-Ups 12/9 Calorie Echo Bike “Rampage”
