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
CrossFit – Thu, Sep 18 Warm-Up Flow (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 Barbell Romanian Deadlifts 6 Inchworm Push-Ups 10 Down Dog to up Dog 6 Hollow Rocks 6 Arch
CrossFit – Sat, Oct 4 Warm-up Flow (Checkmark) General Warm-Up 3 Sets: For Quality 1:30 Row 5 Inchworm to Hollow 10 Down Dog to Up Dog 5 Pike Push-Ups 10 Sumo Stance Good Mornings 10 Alternating Box Step-Ups 5 Box Jumps Specific Prep: – Talk through Wall Facing Handstand Push-Up technique and form and go
