CrossFit – Thu, Aug 14 Warm-Up Flow (Checkmark) General Prep and Mobility 2 Sets: 200m Run or 250/200m Row :30/:30 Couch Stretch :30 Quadruped Adductor Rock Back 5/5 Samson Lunge – Primer Perform @ 80-85% Effort 200m Run 10 Air Squats 200/150m Row “Billy’s Big Day” (Time) 5 Sets: For Time 400m Run 30 Air
CrossFit – Wed, Aug 13 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Puppy Dog Pose :15/:15 Overhead Lat/Tricep Stretch 2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold – General Movement Prep 2 Sets: For Quality 10 Deep Lunge Mountain Climbers 5 No Jump Burpees 8 Dual Dumbbell Romanian Deadlifts
CrossFit – Tue, Aug 12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 Cat Cows + :30 Quadruped Spinal CARS :30 Down Dog Calf Gas Pedals – General Movement Prep 3 Sets: For Quality :30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle) 6/6 Single Arm Upright Rows 6/6
CrossFit – Mon, Aug 11 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 2 Sets x :15 Passive Hang + :15 Active Hang – General Movement Prep 3 Sets: For Quality 8/8 Single Leg Romanian Deadlift 8/8 Single Arm Kettlebell Front Rack Squat 6/6 Goblet
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
