CrossFit – Sun, Jun 29 General Prep 2 Sets 10/8 Calorie Row 10 Hollow Rocks :10/:10 Single Arm Active Hang 5 Inchworm to Hollow Body 10 Pike Shoulder Taps Specific Movement Prep Handstand Walk & Rope Climb Drill Flow: 2 Wall Walks 10 Wall-Facing Shoulder Taps or Box Shoulder Taps 1 Rope Pull + 1
CrossFit – Sat, Jun 28 General Prep 2 Sets: For Quality 200m Run 25ft (7.5m) Crawling Lunges :15 Hollow Hold 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold Specific Movement Prep 2 Sets :15 Wall Lean March 10 Dual Dumbbell Front Rack Lunges (light DBs) (Partner) 10 Abmat Sit-Ups Synchro Style (partners work together
CrossFit – Fri, Jun 27 General Prep 2 Sets: For Quality :30 Echo Bike :20/:20 Samson Stretch 10 Ring Rows or 6/6 Single Arm Ring Row 5 Push-Ups into Down Dog Specific Barbell Prep 2 Sets: For Quality 3 Strict Press 3 Push Press 3 Split Jerks (footwork focus, no load)… Pause in the catch
CrossFit – Thu, Jun 26 General Prep 2 Sets: For Quality 12-16 Plank Shoulder Taps 8/8 Single Arm Dumbbell Deadlift 10 Box Step-Ups + 5 Box Jumps :20 Extended Inchworm Hold Specific Barbell Prep and Primer 5 Snatch Grip RDLs 3 Hang Muscle Snatch 3 Hang Power Snatch 3 Low Hang Power Snatch Then.. Add
CrossFit – Wed, Jun 25 General Prep 2 Sets for Quality 10/8 Calorie Row 10 Hanging Knee Raises 20 Single Unders 10 Air Squats 5 Push-Up to Down Dog Specific Movement Prep 2 Sets: For Quality 10 Beat Swings 5 Toes-to-Bar (or Knees to Chest) 15 Double Unders or Single-Single-Double or 30 Single Unders 8
