CrossFit – Thu, Aug 7 General Warm-Up 2 Sets: For Quality 1:00 Echo Bike 10 Bootstrap Squats :30 Jump Rope 1 Wall Walk + :15 Nose to Wall Handstand Hold Primer Perform @ Working Pace 1-2 Sets 10/7 Calorie Echo Bike 8 Wall Balls 20 Double Unders 2 Wall Walks “Mutt Cutts” (10 Rounds for
CrossFit – Sat, Aug 23 Warm-Up (Checkmark) 3 Sets – :30 Row 10 second Transition – :30 Dual Kettlebell Deadlifts 10 second Transition – :30 Plank Shoulder Taps 10 second Transition – :30 Burpee Pull-Ups, Jumping Pull-Up or Bar Touch 10 second Transition — Then go through Bar Muscle-Up Progressions and Get to Working Loads
CrossFit – Mon, Sep 8 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch — General Prep: 2 Sets: :30 Jump Rope 10 Hollow Rocks 10 Arch Rocks 12 Alternating Box Step-Ups 6-8 Bar Kip Swings 3-4
CrossFit – Wed, Sep 24 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:30 Row (:30 Easy, :30 Moderate, :30 Hard) :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30/:30 Couch Stretch – General Movement Prep 2 Sets: For Quality 16 Glute Bridge March 10 Dumbbell Cossack Squats (light DB’s) 10 Dumbbell Strict Press (light
CrossFit – Fri, Oct 10 Warm-up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8 Alternating Box Step-Ups + 4 Box Jumps 8/8 Single-Leg Barbell Romanian Deadlift 10 Dead-Bugs 10 Bird-Dogs Specific Deadlift Prep and
