CrossFit – Wed, Oct 1 Warm-up Flow (Checkmark) General Warm-Up 8-12 EMOM, 2-3 sets Minute 1: Cardio Choice Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in Minute 4: Mobilization Exercise Round 1: :20/:20 Second Pigeon Stretch Round 2: :20/:20 World’s Greatest Stretch
CrossFit – Mon, Jul 14 General Prep Mobility and Body Heat 2 mins cardio choice – 10/10 sec Hand to Hand Wrist Rotations :15/:15 sec Overhead Lat and Tricep Stretch :30 sec 90/90 Hip Switch Rotations – 2 Sets: 6 Tall Muscle Cleans 10/10 Behind the Neck Elbow Punch Throughs 8 Quarter Squat Reactive Jumps
CrossFit – Wed, Jul 30 Warm-Up: 3 Sets: For Quality 200m Run 15/12 Calorie Row 10 Air Squats 10/10 Bird Dog From Crawling 10/10 Dead-Bugs — Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout “Inversely Correlated” (Time) For Time: 10 Wall Walks 200m Run 30/24 Calorie
CrossFit – Fri, Aug 15 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Extended Plank Reverse Bridge :30/:30 Single Leg Glute Bridge Hold – General Movement Prep 3 Sets: For Quality 8/8 Single Leg Romaning Deadlift 12 Alternating Single Arm Kettlebell Swings 6 Inchworm Push-Ups :12 Ring Support Hold – Specific
CrossFit – Sun, Aug 31 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations General Movement Prep 2 Sets: For Quality 6/6 Single-Arm Kettlebell Front Rack Squat 6/6 Single-Arm Kettlebell Strict Press 8 Ring Rows :15 Wall Facing Handstand Hold Specific
