CrossFit – Mon, Apr 6 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) — 2 Sets: :30 Jump Rope Practice 6 Romanian Deadlifts 6 Tall Muscle Cleans 6 Front Squats 4 Tall Cleans (Power to Squat with
CrossFit – Tue, Apr 21 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 2 Sets: :15 Passive Hang + :15 Active Hang 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :20 Hollow Body Hold :20 Arch Hold 10 Ring V-Outs Specific Prep 2 Sets: 5 Strict Pull-Ups or Modification 5 Ring Dips or Modification 9/7
CrossFit – Thu, May 7 General Warm-Up 200m Run 1:00 Echo Bike — 2 Sets: 10 Bootstrap Squats 5 Inchworm Push-Ups 10 Hollow Rocks 10 Alternating V-Ups :10 Arch Hold (Superman) Specific Prep and Primer: :15 Wall Lean March 3 x (:10 on / :10 off) Wall Lean Sprint 8 Bar Kip Swings 4 Strict
CrossFit – Sat, May 23 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.) In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. https://themurphchallenge.com/ Warm-Up (Checkmark) 400m Group
CrossFit – Mon, Jun 8 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 2 Rounds :30 Jump Rope 15 Banded Pull-Aparts 5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers) 10 Dual Dumbbell Curl to Strict Press Specific Barbell Prep 5 Empty Barbell Bench Press 4 Bench Press @ 50% 3 Bench Press
