CrossFit – Sun, Aug 31 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations General Movement Prep 2 Sets: For Quality 6/6 Single-Arm Kettlebell Front Rack Squat 6/6 Single-Arm Kettlebell Strict Press 8 Ring Rows :15 Wall Facing Handstand Hold Specific
CrossFit – Tue, Sep 16 Warm-Up Flow (Checkmark) Body Heat and Mobility :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch General Warm-Up 2 Sets: For Quality 10 Scapular Pull-Ups 8/8 Single Arm Ring Rows 20 Bear Plank Shoulder Taps 10 Alternating Down Dog Toe Touches 10 Alternating
CrossFit – Thu, Oct 2 Warm-up Flow (Checkmark) Mobility Prep and Activation :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Movement Prep 2 Sets: For Quality :30 Jump Rope 6/6 Dumbbell Hang Snatch 6/6 Dumbbell Windmills 3 Hang Muscle Snatch 3 Overhead Squats w/1-2 sec
CrossFit – Sat, Oct 18 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 6 Inchworm Push-Ups 10 Down Dog Toe Touches Rowing Golf – Row to 1000m with
CrossFit – Mon, Nov 3 Warm-Up Flow (Checkmark) 1:30 Bike – 2 Sets 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows :20:20 Side Plank 6/6 Single Arm Kettlebell Clean 10 Air Squats Rope Climb Skill Practice + Build to working loads for the Dual Kettlebell Front Rack Carry Primer: 1 Rope Climb 50ft (15m) Dual
