CrossFit – Wed, Feb 25 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets :30 Down Dog Calf Gas Pedals 10-15 Banded Pull Aparts 8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows 20 sec Hollow Rocks Specific Prep 2 Sets: 1 Seated
CrossFit – Tue, Feb 24 Warm-Up Flow (Checkmark) General Prep 2 Sets: 20 Lateral Line Hops 10 Alt Skater Hops 10 Banded Pass-Throughs (wide to narrow grip) 6/6 Cossack Squats 8 Prone Swimmers 200m Progressive Row (build last 100m) Specific Barbell Prep / Empty to Light Barbell 2–3 Sets 3 Position Snatch High Pull (High
CrossFit – Mon, Feb 23 Warm-Up Flow (Checkmark) General Prep 2 Sets : 10 Bootstrap Squats 12 Glute Bridges (1-sec squeeze / pause at top) 6/6 World’s Greatest Stretch 12 Banded Good Mornings Specific Prep 2 Sets: with Empty Barbell 5 Deadlifts to Mid-Shin 3 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs
CrossFit – Sun, Feb 22 Warm-Up Flow (Checkmark) General Prep: 2 Sets: :45 Cardio Choice 10 Scap Push-Ups 10 Alternating Samson Lunges 12 Band Pull-Aparts :30 Dead-Hang / 10 Scapular Pull-Ups 6/6 Single Arm Ring Rows — Bench Press Specific Warm-Up: Prime pressing pattern and shoulder stability Empty Barbell: 8 Tempo Bench Press (3-sec lower)
CrossFit – Sat, Feb 21 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:30 – 1:00 – :30 Row (increasing intensity) 8 Romanian Deadlifts 6 Tall Muscle Cleans 20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility) 8 Quarter Squat Reactive Jumps *The goal here will be to target the 1:00 Row
