CrossFit – Sat, Jul 19 General Prep 3 Sets: For Quality 10/8 Calorie Row 8/8 Single Arm Upright Row 8/8 Single Arm Strict Press 5 Inchworm Push-Ups 5 No Jump Burpees Specific Prep / Primer 2 Sets: Building Intensity 1 Partial Wall Walk + 1 Wall Walk 5 Dual Dumbbell Push Press 7/5 Calorie Row
CrossFit – Mon, Aug 4 Warm-Up: Mobility :30/:30 Pigeon Pose :30/:30 Scorpion Stretch :30 Puppy Dog Pose General and Specific Activation Work 9:00 EMOM minute 1: Cardio Choice minute 2: *Barbell Complex minute 3: 8 Box Jumps *Barbell Complex = 6 Tall Muscle Clean + 6 Front Squat + 6 Bradford Press with Lockout Complete
CrossFit – Wed, Aug 20 Warm-Up (Checkmark) 2 Sets: For Quality 200m Run 10 V-Ups :10 Hollow Hold 10/10 Single Leg Glute Bridges 5/5 Single Arm Rotational Ring Row “Running Through the Middle” (Time) 8 Sets for Time 200m Run 10 Toes to Bar 200m Run 2/1 Rope Climb Rest: 1:00 between sets Rope Climb:
CrossFit – Fri, Sep 5 Warm-Up (Checkmark) Mobility, Body Heat, and Activation 1;00 Cardio Choice :30 Alternating Overhead Tricep / Lat Stretch :30 Childs Pose :20 Extended Plank Reverse Bridge 8/8 Quadruped Thoracic Rotations — 2 Sets: For Quality 5 Tall Muscle Clean + Press 5 Front Squats 10 Deep Lunge Mountain Climbers 5 Jumping
CrossFit – Mon, Jun 30 General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Alternating Active Pigeon Pose 5/5 Kettlebell Suitcase Deadlifts 10 Goblet Cossack Squats 3-5 Tuck Jumps Specific Barbell Prep 4 Back Squats @ 40% 2 Lateral PVC Pipe Jump Overs 4 Back Squats @ 50% 2 Lateral PVC Pipe Jump Overs
