CrossFit – Thu, Dec 4 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:00 – 2:00 Cardio Choice — :30 Up Dog to Down Dog :30/:30 Active Pigeon Pose :30/:30 Samson Stretch Hold 10 Alternating Scorpions 10 Alternating Iron Cross Stretch Barbell Prep and Flow 5 Segmented Clean Grip Deadlift (Top Down to Mid Shin) *Pause at
CrossFit – Sat, Dec 20 Saturday Community WOD (Time) 4 Rounds for Time 400m Up the Hill Run 21 Wall Ball Shots 15 Kettlebell Swings 9 Burpees RX 20/14; 53/35
CrossFit – Mon, Jul 14 General Prep Mobility and Body Heat 2 mins cardio choice – 10/10 sec Hand to Hand Wrist Rotations :15/:15 sec Overhead Lat and Tricep Stretch :30 sec 90/90 Hip Switch Rotations – 2 Sets: 6 Tall Muscle Cleans 10/10 Behind the Neck Elbow Punch Throughs 8 Quarter Squat Reactive Jumps
CrossFit – Wed, Jul 30 Warm-Up: 3 Sets: For Quality 200m Run 15/12 Calorie Row 10 Air Squats 10/10 Bird Dog From Crawling 10/10 Dead-Bugs — Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout “Inversely Correlated” (Time) For Time: 10 Wall Walks 200m Run 30/24 Calorie
CrossFit – Fri, Aug 15 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Extended Plank Reverse Bridge :30/:30 Single Leg Glute Bridge Hold – General Movement Prep 3 Sets: For Quality 8/8 Single Leg Romaning Deadlift 12 Alternating Single Arm Kettlebell Swings 6 Inchworm Push-Ups :12 Ring Support Hold – Specific
