CrossFit – Sat, Apr 4 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: For Quality 10 Bootstrap Squats :30 Hamstring Plank March :20 Extended Plank Reverse Bridge 10 Down Dog Toe Touches 5 Down Dog Pike Push-Ups Specific Movement Prep 3-5 Deadlifts 3 Handstand Push-Up Negatives (Controlled light touch of the head
CrossFit – Sun, Apr 19 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 5/5 Kettlebell Halos 5/5 Kettlebell Strict Press 5/5 Kettlebell Windmill 8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat 5 Inchworm Push-Ups 5 Box Jumps Specific Barbell Prep 5 Strict Press (Empty) 4 Strict Press @ 40% 3 Strict Press @
CrossFit – Tue, May 5 Warm-Up General Warm-Up 2:00 Cardio Choice – 2 Sets: :30 Jump Rope (Singles / Doubles / Practice) 10 Cossack Squats (Slow and Controlled) 10 Alternating Scorpions (2 sec Pause in Stretch) 8/8 Single Leg Crossbody Romanian Deadlift 8 Scapular Pull-Ups 8 Ring Rows or 6/6 Single Arm Ring Rows Specific
CrossFit – Mon, Jul 7 General Prep 2 Sets: For Quality 10 Cat Cows 10/10 Bird Dogs 10/10 Quadruped Thoracic Rotations 6 Inchworm Push-Ups 10 Plate Ground to Overhead 10 Overhead Plate Press + 10 sec Overhead Hold Specific Prep – Empty Barbell 5 Barbell Strict Press + 8 Barbell Push Press 5 Tempo Push-Ups
CrossFit – Wed, Jul 23 Warm-Up: 2-3 Sets: For Quality :30-:45 Jump Rope :30 Down Dog to Up Dog 10 Down Dog Toe Touches 5 Inchworm Push-Ups 5/5 Kettlebell Windmills 10 Alternating Single Arm Kettlebell Swings Shoulder Press (Strict Press Every 90 seconds x 8 Sets 3 Strict Press @ 70%+) The focus here is
