CrossFit – Tue, Aug 5 Warm-Up: 2-3 Sets: For Quality 300/250m Row 10 Kettlebell Deadlifts 10 Deep Lunge Mountain Climber 8 Scapular Pull-Ups 8 Ring Rows Gymnastics Strength (2 Rounds for reps) 0:00 – 2:00 – Max Unbroken Strict Pull-Ups 2:00 – 7:00 – Max Ring Rows *Rx : Body at Parallel to the Floor
CrossFit – Thu, Aug 21 Warm-Up: General Prep: 2:00 Cardio Choice – 2 Sets 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 2 Wall Walks + 10 sec Wall Facing Handstand Hold :30 Jump Rope Snatch Primer w/PVC 3 Dip Shrug High Pull 3 High Hang Muscle Snatch
CrossFit – Sat, Sep 6 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep 2 Sets: For Quality (Empty Barbell) 2 Box Get-Overs 4 Tall Muscle Clean 4 Tall Power Cleans 8 Barbell Reactive
CrossFit – Mon, Sep 22 Warm-Up Flow (Checkmark) Body Heat and Mobility 400m Run :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :20 Wrist Circles (each direction) – General Warm-Up 2 Sets: For Quality 10 PVC Pipe Passthroughs 10 VC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 8 Dumbbell Hang Snatch @
CrossFit – Wed, Oct 8 Warm-up (Checkmark) General Warm-Up 2 Sets, For Quality 200m Run :30 Jump Rope (Running Singles, Singles, Double Unders) 10m A Skips 10m B-Skips 2x (10m/10m) Lateral Shuffle Row Skill Work 2 Sets -30sec Arms Only Rowing -30sec Body and Arms Only Rowing -30sec Legs and Body Only (straight arms) -:30sec
