CrossFit – Sun, Feb 8 Warm-Up Flow (Checkmark) General Warm-Up 2 Set: @ Warm-Up Load :30 Jump Rope Practice 12 Renegade Rows 8 Dual Dumbbell Narrow Stance Sumo Deadlift 6 Dual Dumbbell Hang Muscle Snatch 4 Alt Dual Dumbbell Reverse Lunges Specific Prep 2-3 Sets: Building to Working Loads 3 Devils Press 30ft (9m) Farmers
CrossFit – Wed, Jul 16 Warm-Up: 2 Sets: For Quality 200m Run 10 Deep Lunge Mountain Climbers 250/200m Row 8/8 Pendulum Lunges :30 Wall Sit — Then 3 Burpees to Target 6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads. “Run, Forrest, Run” (Time) 3 Rounds for Time 800m Run 25 Burpees to Target*
CrossFit – Fri, Aug 1 Warm-Up: 1:30-2:00 Cardio Choice — 2 Sets: For Quality 5/5 Kettlebell Windmill 10 Alternating Single Arm Kettlebell Swings 5/5 Single Arm Rotational Ring Row :10 Ring Support Hold 10 Bar Kip Swings Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings
CrossFit – Sun, Aug 17 Warm-Up Flow (Checkmark) Mobility Prep and Activation 200m Run :30/:30 Quadruped Thoracic Rotations :30 Alternating Scorpions :30 Alternating Iron Cross Stretch – General Movement Prep 2 Sets: For Quality 20 Bear Plank Shoulder Taps 8/8 Suitcase Deadlifts 8/8 Suitcase Reverse Lunges 1 Wall Walk + :10 Nose to Wall Handstand
CrossFit – Tue, Sep 2 Warm-Up (Checkmark) Mobility + Activation 400m Run :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :30/:30 Band-Assisted Lat Stretch — General + Specific Prep 8 Bar Kip Swings 8 Strict Knee Raises 8 V-Ups 16 Box Step-Overs (Unweighted) – 2 Sets :20 Wall Lean March 4 Kipping Knees to Chest 4
