CrossFit – Sat, Feb 14 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Bike 6/6 Single Arm Upright Row 6/6 Single Arm Press 6/6 Suitcase Reverse Lunge 8 Scapular Pull-Ups 8 Ring Rows Specific Prep 2-3 Sets 9/7 Calorie Echo Bike 6 Alt DB Hang Snatch 25/25ft (7.5/7.5m) Alternating Suitcase Dumbbell Walking Lunges
CrossFit – Mon, Mar 2 Warm-Up Flow (Checkmark) General Prep 400m Run – 12 Alternating Box Step-Ups 5 Inchworm Push-Ups (Hand Release) 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :15 Hollow Hold :15 Arch Hold Specific Prep 10 Knee Hug + Lunge and Twist 8 Single Dumbbell Step-Overs (Warm-Up Loads) 5 Inchworm Push-Ups (Hand
CrossFit – Wed, Jul 2 General Prep 3 Sets: For Quality 10 Bootstrap Squats 15 Banded Pull-Aparts 20 Bear Plank Shoulder Taps 5 Tall Muscle Cleans 5 Front Squats 3 Hang Squat Cleans Specific Prep 1.1.1 Squat Cleans @ 50% 4 Bench Press @ 50% 10 Wall Balls 1.1.1 Squat Cleans @ 60% 4 Bench
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
