CrossFit – Sat, Mar 14 Warm-Up Flow (Checkmark) Warm-Up 2:00-3:00 Cardio Choice 2 Sets: :20/:20 Samson Lunge Stretch 10 Alt Box Step-Ups 20 Pogo Jumps 10 Kettlebell Deadlifts Specific Prep 8 Medball Squats 8 Medball Presses 8 Box Jumps 8 Russian Kettlebell Swings – 8 Wall Balls 8 Box Jumps 8 American Kettlebell Swings Primer
CrossFit – Fri, Jul 18 Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10/10 Arm Circles Forward & Backward 10 Air Squats :15 Dead Hang + :15 Active Hang :30 Wrist & Forearm Stretch (on floor) Augie & Bear (Time) For Time (with a Partner): Buy-In: 144 Box Step-Ups (24/20 in)
CrossFit – Sun, Aug 3 General Prep 3 Sets: for Quality :45 Bike @ increasing intensities 10 Alternating Curtsy Lunges 15 Banded Good Mornings :30/:30 Side Plank :30 Alternating Dead-Bugs Primer 3 Sets 10 Lateral Bar Hops 6 Deadlifts (Building to Working Loads) 6/4 Calorie Echo Bike @ Hard intensity “Limit Approaching Zero” (Time) For
CrossFit – Tue, Aug 19 Warm-Up (Checkmark) Mobility Prep and Activation 10/10 Hand to Hand Wrist Circles 10 Alternating Arm Swings 10 Back Slaps 5/5 World’s Greatest Stretch 10 Alternating Scorpions 10 Alternating Iron Cross Stretch – 1 x Barbell Complex as a Group. —– 9:00 EMOM Minute 1: Cardio Choice Minute 2: 5 Inchworm
CrossFit – Thu, Sep 4 Warm-Up (Checkmark) Mobility Prep and Activation 1:00 Bike :30/:30 Active Pigeon Stretch :30 Extended Plank Reverse Bridge :30/:30 Single Leg Glute Bridge Hold General Prep 2 Sets: For Quality 8/6 Calorie Echo Bike 8/8 Single Leg Romaning Deadlift 12 Alternating Single Arm Kettlebell Swings 6 Inchworm to Hollow 6 Pike
