CrossFit – Fri, Jun 6 Mobility and Activation Work 2 Sets 10/10 Quadruped Adductor Rock Backs :30/:30 Couch Stretch :30/:30 Pigeon Pose Specific Prep 3 Sets, For Quality 10 Bootstrap Squats 5 Tall Muscle Cleans 5 Tall Power Cleans 10 Back Rack Cossack Squats 5 Barbell Squat Jumps Back Squat (Back Squat 10:00 EMOM 3
CrossFit – Thu, Jun 5 General Prep 2 Sets: For Quality 12/9 Calorie Echo Bike / 200m Run 2 Wall Walks + :20 Nose to Wall Handstand Hold :30 Wall Sit :30/:30 Side Plank — Then get into progressions for the Handstand Walk “Agent Smith Protocol” (4 Rounds for reps) Every 8:00 x 4 Sets
CrossFit – Wed, Jun 4 General Prep 3:00 Cardio Choice — 10 Bend and Bows 10 Torso Rotations 10 Cat Cows (Slow and Controlled) 10 Bird-Dogs 10 Dead-Bugs Specific Prep 3 Sets 8/8 Single Leg Kettlebell RDL 10 Russian Kettlebell Swings 20 Bear Plank Shoulder Taps 20 Glute Bridges 4/3 Wide Grip Push-Ups + 4/3
CrossFit – Tue, Jun 3 Mobility and Body Heat 500/450m Row — :30 Down Dog Calf Gas Pedals :30/:30 Scorpion Stretch :30/:30 Samson Lunge Stretch General Prep 3 Sets: For Quality :30 Jump Rope 8 False Grip Ring Rows :15 Ring Support Hold :10 Bottom Of Dip Hold 6 Inchworm Push-Ups 10 Hollow Rocks “Neo”
CrossFit – Mon, Jun 2 General Prep 2 Sets, For Quality 10 Bend and Bows 10 Torso Rotations 10 PVC Pipe Passovers 5/5 PVC Pipe Around the Worlds :20/:20 PVC Pipe Prayer Stretch Specific Prep 2 Sets, with Empty Barbell 3 Hang Snatch Pull 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Hang
