CrossFit – Sat, Mar 7 Warm-Up Flow (Checkmark) General Prep 400m Run with Partner and Medball – 10m Knee Hug + Lunge and Twist 10m Toy Soldiers 10/10m Lateral Lunge and Step 10m Walking Figure 4 Stretch 3 Sets: 10 Medball Partner Chest Pass 10/10 Medball Rotational Pass 10 Partner Banded Paloff Press Specific Prep:
CrossFit – Mon, Mar 23 Warm-Up Flow (Checkmark) General Warm-Up 400m Run :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold – 10 Bootstrap Squats 10m Knee Hug + Lunge and Twist 10m Ostrich Walk 10m A-Skips + 10m B-Skips 10/10m Running Heel Pulls Specific Prep
CrossFit – Wed, Apr 8 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold — 2 Sets: 10 Banded Pass-Throughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 5
CrossFit – Thu, Apr 23 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 2 Sets: 10 Cossack Squats :20/:20 Samson Stretch and Lunge 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :15 Dead Hang 8 Medball Squats 8 Medball Presses 8 Wall Balls 8 Medball Walking Lunges Specific Gymnastics Prep 2 Sets: 6 Bar Kip
CrossFit – Fri, Jul 11 Matt Would Go (AMRAP – Rounds and Reps) 33 Min AMRAP 2 Clusters @ 205/155 19 Bar Facing Burpees 13 Bike Calories Cluster: This movement involves a Clean and a Thruster. To count as one rep, athlete must perform the Clean and the Thruster in one continuous movement. Intended Stimulus
