CrossFit – Sun, Mar 8 Warm-Up Flow (Checkmark) General 2 Sets: 12/9 Calorie Echo Bike 8/8 Single Arm Dumbbell Deadlift 6/6 Single Arm Dumbbell Hang Snatch 4 No Jump Burpees 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows Specific 2 Sets: @ Warm-Up Loads 3 Dual Dumbbell Burpee Deadlift 4 Dual Dumbbell Sumo Deadlifts 5
CrossFit – Sat, Jul 12 General Prep 2:00-3:00 Cardio Choice — 3 Sets :20 Bar Kip Swings – Rest :10 sec – :20 V-Ups – Rest :10 sec – :20 Deep Lunge Mountain Climbers – Rest :10 sec – :20 Air Squats – Rest :10 sec – Specific Prep 4-6 Toes to target or alternating
CrossFit – Mon, Jul 28 General Prep 10:00, For Quality 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 10 Air Squats 10 Hollow Rocks :15 Passive Hang + :15 Active Hang Specific Barbell Prep Take 7 minutes Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing
CrossFit – Wed, Aug 13 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Puppy Dog Pose :15/:15 Overhead Lat/Tricep Stretch 2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold – General Movement Prep 2 Sets: For Quality 10 Deep Lunge Mountain Climbers 5 No Jump Burpees 8 Dual Dumbbell Romanian Deadlifts
CrossFit – Fri, Aug 29 Weston (Time) 5 Rounds For Time 1000 meter Row 200 meter Farmer Carry (45 lb dumbbells) 50 meter Waiter Walk, Right Arm (45 lb dumbbell) 50 meter Waiter Walk, Left Arm (45 lb dumbbell) In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on
