CrossFit – Wed, Mar 18 Warm-Up Flow (Checkmark) General Prep 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold – 2 Sets: 10 Banded Pull-Overs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 8-10 Kneeling Plyo Push-Ups or
CrossFit – Tue, Mar 17 Warm-Up Flow (Checkmark) General Warm-Up 1:00 Row + 1:00 Jump Rope :30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch) :30/:30 Couch Stretch – 2 Sets 10 Pause Glute Bridges (2sec) :30 Dead-Bug Alternating Heel Taps :30 Alternating Bird-Dogs 8/8
CrossFit – Mon, Mar 16 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World’s Greatest Stretch :15 Extended Plank Reverse Bridge :15 Hollow Hold Specific Prep 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Overhead Squat
CrossFit – Sun, Mar 15 Warm-Up Flow (Checkmark) Warm-Up 2:00-3:00 Cardio Choice 2 Sets: 10 Banded Pass-Throughs 10 Banded Pull-Aparts 10 Scap Pull-Ups :20 Hollow Body Hold :20 Arch Hold 5/5 Half-Kneeling KB Press Specific Prep 2-3 Sets: :15 Passive Hang + :15 Active Hang 10 Ring Rows + :15 Ring Support Hold 8 Bradford
CrossFit – Sat, Mar 14 Warm-Up Flow (Checkmark) Warm-Up 2:00-3:00 Cardio Choice 2 Sets: :20/:20 Samson Lunge Stretch 10 Alt Box Step-Ups 20 Pogo Jumps 10 Kettlebell Deadlifts Specific Prep 8 Medball Squats 8 Medball Presses 8 Box Jumps 8 Russian Kettlebell Swings – 8 Wall Balls 8 Box Jumps 8 American Kettlebell Swings Primer
