CrossFit – Thu, Jun 19 General Prep 3 Sets: For Quality 1:00 Cardio Choice :30 Wall Lean March 10 Knee Hug + Lunge and Twist :30 Dead-Bugs :30 Bird-Dogs Primer 1x Through 10/7 Calorie Echo Bike 12 GHD Sit-Ups 200m Run *Practice Flow of Workout and Structure of Delayed start for Class “Hey Ya” (4
CrossFit – Wed, Jun 18 General Prep 3 Sets: 1:00 Row (:30 Easy – :20 Mod – :10 Hard) 10 Goblet Cossack Squats 6 Inchworm Push-Ups :30/:30 Side Plank :20/:20 Single Arm Plank Specific Barbell Prep 3 Sets, building to working loads 1 Pause Front Squat + 3 Front Squats Paused Front Squat (Pause Front
CrossFit – Tue, Jun 17 Body Heat & Mobility Flow :30/:30 Pigeon Pose :30/:30 Scorpion Stretch :30 Puppy Dog Pose General and Specific Activation Work 9:00 EMOM minute 1: Cardio Choice minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold minute 3: *Barbell Complex *Barbell Complex = 6 Romanian Deadlift + 6
CrossFit – Mon, Jun 16 General Prep and Activation 2 Sets: For Quality 10 Alternating Box Step-Ups 12 Straight Arm Banded Lat Pull Downs :15 Hollow Hold :15 Arch Hold 10/10 Single Leg Glute Bridges Specific Prep 2 Sets 3-5 Jumping Pull-Ups with Controlled Eccentric 5 Bar Kip Swings + 5 Kipping Knees to Chest
CrossFit – Sun, Jun 15 Mobility Openers 10/10 Quadruped Adductor Hip Rocks :30/:30 Pigeon Stretch :30/:30 Couch Stretch General Prep + Activation 3 Sets: For Quality 1:00-:45-:30 Bike 10 Bootstrap Squats 10/10 Single Leg Glute Bridge :30 Feet Elevated Glute Bridge Hold “Residual Self-Image” (5 Rounds for reps) For Max Effort Every 4:00 x 5
