CrossFit – Tue, Sep 16 Warm-Up Flow (Checkmark) Body Heat and Mobility :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch General Warm-Up 2 Sets: For Quality 10 Scapular Pull-Ups 8/8 Single Arm Ring Rows 20 Bear Plank Shoulder Taps 10 Alternating Down Dog Toe Touches 10 Alternating
CrossFit – Thu, Oct 2 Warm-up Flow (Checkmark) Mobility Prep and Activation :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Movement Prep 2 Sets: For Quality :30 Jump Rope 6/6 Dumbbell Hang Snatch 6/6 Dumbbell Windmills 3 Hang Muscle Snatch 3 Overhead Squats w/1-2 sec
CrossFit – Tue, Jul 15 General Prep 2 Sets: :45-:60 Bike 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups 10 Alternating V-Ups :10 Hollow Hold 1 Wall Walk + 10 sec Nose to Wall Handstand Hold Specific Prep and Barbell Primer 2 Sets 5 Behind the Neck Press in Split
CrossFit – Thu, Jul 31 General Prep 2 Sets: For Quality :30 second Jump Rope 10 Alternating Scorpions 10 Alternating Iron Cross Stretch :20 Down Dog Calf Gas Pedals 10 Down Dog Toe Touches Specific Barbell Prep (Checkmark) 3 Hang Muscle Snatch 3 Hang Power Snatch 3 Overhead Squats 3 Hang Squat Snatch Then.. 3-5
CrossFit – Sat, Aug 16 Summer Slam Community Cup… (Checkmark)
