CrossFit – Sat, Jul 26 General Body Heat 2:00 – 3:00 Cardio Choice — 2 Sets 10 Bend and Bows 5 Inchworm to Hollow Hold (2sec on each) 10 Alternating Box Step-Ups 10 Alternating V-Ups + 10 sec Hollow Hold Warm-Up Game “PVC Chaos” Equipment: 1 PVC pipe per person * How to Play: Athletes
CrossFit – Mon, Aug 11 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 2 Sets x :15 Passive Hang + :15 Active Hang – General Movement Prep 3 Sets: For Quality 8/8 Single Leg Romanian Deadlift 8/8 Single Arm Kettlebell Front Rack Squat 6/6 Goblet
CrossFit – Wed, Aug 27 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight) 6 Inchworm Push-Ups 8/8 Dual Dumbbell Deadlifts (light) 10 Hollow Rocks Specific Deadlift
CrossFit – Fri, Sep 12 Warm-Up (Checkmark) Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Passive Hang + :20 Active Hang :30 Wrist & Forearm Stretch (on floor) — General Prep 3 Sets: For Quality 1 Wall Walk + 10 sec
CrossFit – Sun, Sep 28 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Row :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations – General Movement Prep 2 Sets: For Quality 8 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 6 Behind the Neck
