CrossFit – Sat, Feb 7 Warm-Up Flow (Checkmark) Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 10 Dead-Bug Alternating Heel Taps Warm-Up Game Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly on
CrossFit – Mon, Feb 23 Warm-Up Flow (Checkmark) General Prep 2 Sets : 10 Bootstrap Squats 12 Glute Bridges (1-sec squeeze / pause at top) 6/6 World’s Greatest Stretch 12 Banded Good Mornings Specific Prep 2 Sets: with Empty Barbell 5 Deadlifts to Mid-Shin 3 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs
CrossFit – Tue, Jul 15 General Prep 2 Sets: :45-:60 Bike 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups 10 Alternating V-Ups :10 Hollow Hold 1 Wall Walk + 10 sec Nose to Wall Handstand Hold Specific Prep and Barbell Primer 2 Sets 5 Behind the Neck Press in Split
CrossFit – Thu, Jul 31 General Prep 2 Sets: For Quality :30 second Jump Rope 10 Alternating Scorpions 10 Alternating Iron Cross Stretch :20 Down Dog Calf Gas Pedals 10 Down Dog Toe Touches Specific Barbell Prep (Checkmark) 3 Hang Muscle Snatch 3 Hang Power Snatch 3 Overhead Squats 3 Hang Squat Snatch Then.. 3-5
CrossFit – Sat, Aug 16 Summer Slam Community Cup… (Checkmark)
