CrossFit – Mon, Jun 23 General Prep 2 Sets: 200m Run 10 Tempo Air Squats 31×1 10 Deep Lunge Mountain Climbers :30 Down Dog Calf Gas Pedals 10 Behind the Neck Elbow Punch Throughs 10 Barbell Good Mornings Specific Barbell Prep 2 Sets: 3 Tall Muscle Cleans 3 Front Squats 3 Hang Power Cleans 3
CrossFit – Sun, Jun 22 General Prep 2 Sets, For Quality 1:00 Cardio Choice 6/6 Half Kneeling Kettlebell Windmill 10 Scapular Push-Ups + 10 Plank Shoulder Taps 6/6 Single Arm Rotational Ring Rows 10 Ring V-Outs Specific Barbell Prep 3 Sets, building to working loads 1 Pause Bench + 3 Bench Press Bench Press (Pause
CrossFit – Sat, Jun 21 Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 6 Inchworm Push-Ups 10 Down Dog Toe Touches Partner Rowing Golf (Time) 1000m Row, For Time Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows
CrossFit – Fri, Jun 20 Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Hanging Dead Hang or Scap Pull-Up Hold :30 Wrist & Forearm Stretch (on floor) General Prep 2 Sets: 4 Burpees 6/6 Dumbbell Hang Muscle Snatch 8 Scapular Pull-Ups
CrossFit – Thu, Jun 19 General Prep 3 Sets: For Quality 1:00 Cardio Choice :30 Wall Lean March 10 Knee Hug + Lunge and Twist :30 Dead-Bugs :30 Bird-Dogs Primer 1x Through 10/7 Calorie Echo Bike 12 GHD Sit-Ups 200m Run *Practice Flow of Workout and Structure of Delayed start for Class “Hey Ya” (4
