CrossFit – Tue, Jun 9 Warm-Up Flow (Checkmark) General Warm-Up 500m Row 10 x 90/90 Get-Ups 10 Alternating Bird-Dogs with 3 sec Pause at extension 5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat 10/10 Foot Elevated Single Leg Glute Bridge :20/:20 Foot Elevated Single Leg Glute Bridge Hold Specific Prep 2
CrossFit – Thu, Jun 25 Warm-Up Flow General Prep 2:00 Cardio Choice 10/10 Hand to Hand Wrist Circles 20 Alternating Arm Swings 10 Back Slaps 10 Bend and Bow :15/:15 Crossbody Lat Stretch Specific Prep 2 Sets, For Quality 6 Tall Muscle Cleans 8 Bradford Press w/ Lockout 10 Behind the Neck Elbow Punch Throughs
CrossFit – Sat, Jul 11 “Carousel” (Time) 5 rds for time: 2 Power Cleans@135/95 2 Bar Facing burpees 200 M Run 6 Wall Ball Shots@20/14 6 Hand Release Push rest 90secs after each Rd ADD 2 REPS TO EACH MOVEMENT AFTER EACH RD RX+ 155/115 Hand Stand Push ups start at 2
CrossFit – Mon, Jul 27 WARM-UP General Warm-Up 2:00 Cardio Choice – 10 PVC Pass-Throughs 10/10 PVC Around the Worlds :15/:15 PVC Pipe Prayer Stretch 10 Alternating Scorpions 10 Alternating Iron Cross Stretch :20 Extended Plank Reverse Bridge Specific Prep 15/11 Calorie Echo 2 x Empty Barbell 3 Hang High Pull 3 Hang Muscle Snatch
CrossFit – Wed, Aug 12 Warm-Up Flow General Warm-Up 2-3 x 1:00 Cardio Choice 8 Walking Inchworm to Hollow 8/8 Dual Kettlebell Staggered Stance Romanian Deadlift 8 Russian Kettlebell Swings 12 Alternating Ice Skater Hops Specific Warm-Up 5 Empty Barbell Sumo Deadlift 3 Sumo Deadlift @ light loads 3 Sumo Deadlift @ moderate loads 3
