CrossFit – Tue, Jan 6 Warm-Up Flow (Checkmark) General Prep 2 Sets: 200m Run or 1:00 Bike 10 Cossack Squats 6 Inchworm Push-Ups 10/10 Single Leg Glute Bridges 6/6 Single Arm Ring Row Specific Loading for the Single KB Front Rack Lunge – Perform 2 Sets x 3-5 Walking Steps on Each Side building to
CrossFit – Thu, Jan 22 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets, For Quality 10 PVC Pipe Pass Throughs 10/10 PVC Pipe Around the World’s 8/8 Single KB Staggered Stance RDL 10 Goblet Squat :30 Pause Goblet Squat Ankle Mobility Specific Prep 3 Hang Muscle Snatch 3 Low Hang Power Snatch
CrossFit – Sat, Feb 7 Warm-Up Flow (Checkmark) Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 10 Dead-Bug Alternating Heel Taps Warm-Up Game Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly on
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
