CrossFit – Tue, Jul 22 Warm-Up: 10:00 For Quality 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 10 Hollow Rocks 10 Alternating Box Step-Ups 10 Air Squats :15 Passive Hang + :15 Active Hang — Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads Front
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 – Mon, Jul 7 General Prep 2 Sets: For Quality 10 Cat Cows 10/10 Bird Dogs 10/10 Quadruped Thoracic Rotations 6 Inchworm Push-Ups 10 Plate Ground to Overhead 10 Overhead Plate Press + 10 sec Overhead Hold Specific Prep – Empty Barbell 5 Barbell Strict Press + 8 Barbell Push Press 5 Tempo Push-Ups
