CrossFit – Fri, Jun 13 Agent Billy Clardy III (AMRAP – Rounds and Reps) AMRAP (in a Team of 3) in 48 minutes Partner A: Run 400 meters Partner B performs AMRAP of: 12 Overhead Plate Alternating Lunges (45/25 lb) 6 Burpees to Plate (45/25 lb) 19 Plate Ground-to-Overheads (45/25 lb) Partner C: Rest All
CrossFit – Thu, Jun 12 Mobility and Activation Work 2 Sets: For Quality 1:00 Cardio Choice :30/:30 Banded Front Rack Mobility: :30/:30 Banded Hip Distraction :30 Elevated Prayer Stretch Specific Movement Prep 3 Sets, Building Complexity and Loading 1 Wall Walk + :10 Nose to Wall Handstand Hold 10 Medball Front Squats / Wall Balls
CrossFit – Wed, Jun 11 General Prep, Activation, and Mobility 400m Run — 1-2 Sets: 10 PVC Pipe Pass Throughs 10 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 10 Hollow Rocks 10 Alternating V-Ups 10 Scapular Pull-Ups :15 Tuck L-Hang Specific Prep Hang Muscle Snatch (Empty Barbell) Hang Power Snatch (Empty Barbell)
CrossFit – Tue, Jun 10 General Prep 3 Sets: For Quality :30 Jump Rope 6 Inchworm Push-Ups 10 Deep Lunge Mountain Climbers :15 Dead-Hang + :15 Active Hang 10 Ring Rows Weighted Pull-ups (Every 2:00 x 5 Sets 3 Reps for Max Load) Start at a moderate heavy load and increase to a max for
CrossFit – Mon, Jun 9 General Prep 1:30 Bike Easy — Mobility and Activation 10/10 Arm Circles (Forward / Back) :15/:15 PVC Pipe Front Rack Stretch 10 Prone PVC Pipe Behind the Neck Presses :20 Extended Plank Reverse Bridge Barbell Specific Primer 3 Clean Deadlifts (Hit a quick pause at each position to the hip)
