CrossFit – Tue, Jan 13 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 5/5 Goblet Reverse Lunges 15 Banded Pull Aparts 10 Dead-Bugs 10 Bird-Dogs Specific Loading for Barbell Back Rack Reverse Lunges 3 Sets: Building to Working Loads 4 Reps / Leg *We want
CrossFit – Thu, Jan 29 Warm-Up Flow (Checkmark) 1:30 Row :20/:20 Banded Front Rack Stretch :20/:20 Pigeon Pose :20/:20 Samson Lunge stretch – 2 Sets 10 Bootstrap Squats 5 Inchworm Push-Ups 10 Cossack Squats :30 sec Row @ increasing Pace Move to the Rig for Front Rack Lunge Prep – 4/4 Reps with Empty Barbell
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, Mar 18 Warm-Up Flow (Checkmark) General Prep 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold – 2 Sets: 10 Banded Pull-Overs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 8-10 Kneeling Plyo Push-Ups or
