CrossFit – Sun, Jan 18 Warm-Up Flow (Checkmark) General Prep: 2 Sets: :45 Cardio Choice 10 Scap Push-Ups 10 Alternating Samson Lunges 12 Band Pull-Aparts :30 Dead-Hang / 10 Scapular Pull-Ups 6/6 Single Arm Ring Rows Bench Press Specific Warm-Up: Prime pressing pattern and shoulder stability Empty Barbell: 8 Tempo Bench Press (3-sec lower) 6
CrossFit – Tue, Feb 3 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row 5/5 World’s Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into starting weights and loads 4/4 Dual Dumbbell Single Leg Romanian Deadlift 6/6 Split Stance Rotational Medball, light
CrossFit – Thu, Feb 19 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 200m Run or 1:00 Cardio Choice :15/:15 Samson Stretch 20 Bear Plank Shoulder Taps 10 Alternating Box Step-Ups 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings — Specific Barbell Prep (From the Rig) 5 Empty Barbell Back Squats 3 Back Squats
CrossFit – Sat, Mar 7 Warm-Up Flow (Checkmark) General Prep 400m Run with Partner and Medball – 10m Knee Hug + Lunge and Twist 10m Toy Soldiers 10/10m Lateral Lunge and Step 10m Walking Figure 4 Stretch 3 Sets: 10 Medball Partner Chest Pass 10/10 Medball Rotational Pass 10 Partner Banded Paloff Press Specific Prep:
CrossFit – Mon, Mar 23 Warm-Up Flow (Checkmark) General Warm-Up 400m Run :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold – 10 Bootstrap Squats 10m Knee Hug + Lunge and Twist 10m Ostrich Walk 10m A-Skips + 10m B-Skips 10/10m Running Heel Pulls Specific Prep
