CrossFit – Mon, Jan 12 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Box Step-Ups -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Power Snatch (Every 2:00 x 5 Sets @ 70%+ 1.1.1.1
CrossFit – Wed, Jan 28 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Bike :30 Shuttle Runs :15 Hollow Hold :30 Glute Bridge Hold 10 Alternating Bird Dogs with Pause at Extensions Specific Prep and Primer 12/9 Calorie Echo Bike 4 Shuttle Runs 1 Partial Wall Walk + 1 Full Wall Walk 9/7
CrossFit – Fri, Feb 13 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep 2 Sets: For Quality 6 Romanian Dealifts 6 Tall Muscle Cleans 8 Bradford Press with Lockout 3 Front Squats 3 Push
CrossFit – Sun, Mar 1 Warm-Up Flow (Checkmark) General Prep 2 Sets: :30-:45 Echo Bike 5 Inchworm Push-Ups 10 Down Dog Toe Touches 30 sec Fast Single Unders or Running Singles (build cadence) 8 Hanging Knee Raises (controlled / active lats) 5/5 Open Book T-Spine Rotations Specific Prep 2 Sets 10 Wall-Facing Handstand Shoulder Taps
CrossFit – Tue, Jul 1 Mobility and Activation Work 1:00 Seated Straddle w/ Alt. Toe Touches 10/10 Half Kneeling Kettlebell Upside Down Press 10/10 Bird Dogs General Prep 2 Sets: For Quality Empty Barbell 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Hang Power Snatch 10 Deep Lunge Mountain Climbers 5 No Jump
