Endurance- Sun, Jun 8 Body Heat and Mobility 2 Rounds: 8 Calorie Row or 200m Run 8 Air Squats 8 Glute Bridges 10 Banded Good Mornings :20/:20 Samson Stretch 5 RFT (5 Rounds for reps) 500M Row 100′ DB Walking Lunges @ 2×35/25# 20 Lateral Burpees over Dumbbells Goal: Complete each round under 6 minutes
CrossFit – Sat, Jun 7 Body Heat & Mobility Flow 10/8 Calorie Row :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Hanging Dead Hang or Scapular Pull-Up Hold :30 Wrist & Forearm Stretch (on floor) General Prep 2 Sets: 5 Kip Swings or 5 Ring Rows (retraction focus) 5/5
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
