CrossFit – Tue, Aug 12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 Cat Cows + :30 Quadruped Spinal CARS :30 Down Dog Calf Gas Pedals – General Movement Prep 3 Sets: For Quality :30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle) 6/6 Single Arm Upright Rows 6/6
CrossFit – Thu, Aug 28 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8/8 Single-Leg Glute Bridge March 8 Goblet Squats (light KB or DB) 8/8 Reverse Lunges (bodyweight) :15 Hollow Hold Specific Front
CrossFit – Sat, Sep 13
CrossFit – Mon, Sep 29 Warm-up Flow (Checkmark) General Warm-Up: 2-3 Sets: 1:30 Bike (:45 Easy, :30 Moderate, :15 Hard) 8/8 Single Leg Barbell Romanian Deadlifts :10/:10 Single Leg RDL Iso Hold 10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest 10 Alternating Scorpions 8 Hollow Ups 8 Arch Ups 10
CrossFit – Wed, Oct 15 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :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: 3
