CrossFit – Tue, Aug 19 Warm-Up (Checkmark) Mobility Prep and Activation 10/10 Hand to Hand Wrist Circles 10 Alternating Arm Swings 10 Back Slaps 5/5 World’s Greatest Stretch 10 Alternating Scorpions 10 Alternating Iron Cross Stretch – 1 x Barbell Complex as a Group. —– 9:00 EMOM Minute 1: Cardio Choice Minute 2: 5 Inchworm
CrossFit – Thu, Sep 4 Warm-Up (Checkmark) Mobility Prep and Activation 1:00 Bike :30/:30 Active Pigeon Stretch :30 Extended Plank Reverse Bridge :30/:30 Single Leg Glute Bridge Hold General Prep 2 Sets: For Quality 8/6 Calorie Echo Bike 8/8 Single Leg Romaning Deadlift 12 Alternating Single Arm Kettlebell Swings 6 Inchworm to Hollow 6 Pike
CrossFit – Sat, Sep 20 Warm-Up Flow (Checkmark) General Prep 400m Group Run — 2 Sets: For Quality 10 Jumping Jacks :15 Passive Hang + :15 Active Hang 5 Strict Knees to Chest 10 Ring Rows 15 Air Squats Specific Prep and Primer 8 Wall Balls 8 Bar Kip Swings 6 Elevator Kipping Pull-Ups or
CrossFit – Mon, Oct 6 Warm-up (Checkmark) Mobility, Body Heat, and Activation 25/20 Calorie Row @ Easy Pace :30 Alternating Overhead Tricep / Lat Stretch :30 Childs Pose :20 Extended Plank Reverse Bridge 8/8 Quadruped Thoracic Rotations General Prep 3 Sets: For Quality 12/9 Calorie Echo 9 Kettlebell Swings (Set 1: Russian, Set 2: American)
CrossFit – Wed, Oct 22 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 20 Lateral Line Hops :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality :30 Jump
