CrossFit – Wed, Jun 18 General Prep 3 Sets: 1:00 Row (:30 Easy – :20 Mod – :10 Hard) 10 Goblet Cossack Squats 6 Inchworm Push-Ups :30/:30 Side Plank :20/:20 Single Arm Plank Specific Barbell Prep 3 Sets, building to working loads 1 Pause Front Squat + 3 Front Squats Paused Front Squat (Pause Front
CrossFit – Tue, Jun 17 Body Heat & Mobility Flow :30/:30 Pigeon Pose :30/:30 Scorpion Stretch :30 Puppy Dog Pose General and Specific Activation Work 9:00 EMOM minute 1: Cardio Choice minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold minute 3: *Barbell Complex *Barbell Complex = 6 Romanian Deadlift + 6
CrossFit – Mon, Jun 16 General Prep and Activation 2 Sets: For Quality 10 Alternating Box Step-Ups 12 Straight Arm Banded Lat Pull Downs :15 Hollow Hold :15 Arch Hold 10/10 Single Leg Glute Bridges Specific Prep 2 Sets 3-5 Jumping Pull-Ups with Controlled Eccentric 5 Bar Kip Swings + 5 Kipping Knees to Chest
CrossFit – Sun, Jun 15 Mobility Openers 10/10 Quadruped Adductor Hip Rocks :30/:30 Pigeon Stretch :30/:30 Couch Stretch General Prep + Activation 3 Sets: For Quality 1:00-:45-:30 Bike 10 Bootstrap Squats 10/10 Single Leg Glute Bridge :30 Feet Elevated Glute Bridge Hold “Residual Self-Image” (5 Rounds for reps) For Max Effort Every 4:00 x 5
CrossFit – Sat, Jun 14 General Prep 2 Sets: 200m Run 10 Cossack Squats 5/5 World’s Greatest Stretch 10 Hollow Rocks :10 Hollow Hold Burpee Number Game (Group ~5 minutes) 1 = Standing 2 = Top of Plank 3 = Bottom of Push-Up 4 = Feet to Outside of Hands 5 = Jump As an
