CrossFit – Wed, Dec 3 Warm-Up Flow (Checkmark) General Prep: For Quality 2 Sets: 1:00 Row 1:00 Bike 1:00 Run 10 Alternating Box Step-Ups 100ft (30m) Light Farmers Carry w/Dumbbells or Kettlebells Specific Prep: Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique – 4-6 Dual Dumbbell Step-Overs (Focus
CrossFit – Fri, Dec 19 Warm-Up Flow (Checkmark) General Movement Prep 2 Sets: 20 Line Hops (Lateral / Forward and Back) 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups Specific Prep 2 Sets: :30 Double Unders or Double Under Practice 6 Russian
CrossFit – Sun, Jan 4 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:00 Cardio Choice 8 Inchworm to Hollow Body Hold 8/8 Quadruped Thoracic Rotations :20 Extended Reverse Plank Bridge :15/:15 Side Star Plank Specific Prep: Build to starting Loads on Dual Kettlebell Gorilla Rows Then.. Tackle Bench Pres – Bench 10 Empty
CrossFit – Tue, Jan 20 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:30 Cardio Choice :15/15 Overhead Lat / Tricep Stretch :15/:15 Crossbody Arm Hug and Posterior Delt Stretch :15 Alternating Arm Swings :15 Arm Back Slaps :30 Down Dog Calf Gas Pedals into Toe Touches General Prep 2 Sets: For Quality :30 Jump Rope 10
CrossFit – Thu, Feb 5 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 10 Alternating Box Step-Ups 5 Walking Inchworm to Hollow 10 Dead-Bugs 10 Bird-Dogs Specific Prep 2 Sets: 9/7 Calorie Echo Bike 6 Dual Dumbbell Box Step-Ups 2 Partial Wall Walks to Pike
