CrossFit – Wed, Mar 4 Warm-Up Flow (Checkmark) General Prep 1:00 Bike 6/6 Single Arm Upright Row 6/6 Single Arm Press 4 Inchworm Push-Ups 8 Hollow Rocks 8 V-Ups – 1:00 Bike 6/6 Single Arm Dumbbell Hang Clean and Jerk 4 Inchworm Push-Ups 6 Bar Kip Swings 4 Strict Knee Raises 1 Wall Walk +
CrossFit – Fri, Mar 20 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 3 Sets: 5 Inchworm to Hollow Hold 10 Deep Lunge Mountain Climbers 10 Alternating Box Step-Ups 5/5 Single Arm Ring Rows 2020 Tempo 10 Ring V-Outs – :05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping)
CrossFit – Sun, Apr 5 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: :15 Supine Grip Passive Hang + :15 Supine Grip Active Hang 5/5 Single Arm Ring Row 20 Bear Plank Shoulder Taps 5 Tempo Push-Ups (31×1 Tempo) – Then Get into progressions for the Gymnastics Strength EMOM Specific Conditioning Primer
CrossFit – Mon, Apr 20 Warm-Up Flow (Checkmark) General Warm-Up 1:30-2:00 Row :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold 10 Bootstrap Squats :30 Dead-Bug Alternating Heel Taps 8/8 Staggered Stance Single KB RDL Specific Barbell Prep 5 Tall Muscle Clean :15 Behind the Back
CrossFit – Wed, May 6 Warm-Up General Warm-Up 2 Sets 1:00 Row (or other cardio as choice) 5 Inchworm Push-Ups 20 Bear Plank Shoulder Taps 10 Deep Lunge Mountain Climbers 10 Crossover Box Step-Overs 5 Box Jumps Specific Warm-Up 2 Sets 9/7 Calorie Row 6 Hang Muscle Snatch 6 Snatch Grip Push Press 4 No
