CrossFit – Fri, Feb 6 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: 8/8 Staggered Stance Single KB RDL 10 Russian Kettlebell Swings 8 Goblet Squats 6 Bar Kip Swings 6 Ring Rows + 10 sec Ring to Chest Hold Specific Prep: 6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups
CrossFit – Mon, Jul 14 General Prep Mobility and Body Heat 2 mins cardio choice – 10/10 sec Hand to Hand Wrist Rotations :15/:15 sec Overhead Lat and Tricep Stretch :30 sec 90/90 Hip Switch Rotations – 2 Sets: 6 Tall Muscle Cleans 10/10 Behind the Neck Elbow Punch Throughs 8 Quarter Squat Reactive Jumps
CrossFit – Wed, Jul 30 Warm-Up: 3 Sets: For Quality 200m Run 15/12 Calorie Row 10 Air Squats 10/10 Bird Dog From Crawling 10/10 Dead-Bugs — Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout “Inversely Correlated” (Time) For Time: 10 Wall Walks 200m Run 30/24 Calorie
CrossFit – Fri, Aug 15 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Extended Plank Reverse Bridge :30/:30 Single Leg Glute Bridge Hold – General Movement Prep 3 Sets: For Quality 8/8 Single Leg Romaning Deadlift 12 Alternating Single Arm Kettlebell Swings 6 Inchworm Push-Ups :12 Ring Support Hold – Specific
CrossFit – Sun, Aug 31 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations General Movement Prep 2 Sets: For Quality 6/6 Single-Arm Kettlebell Front Rack Squat 6/6 Single-Arm Kettlebell Strict Press 8 Ring Rows :15 Wall Facing Handstand Hold Specific
