CrossFit – Thu, Jan 15 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 2 Sets: For Quality 10 Down Dog Alternating Toe Touches :20 Extended Plank Reverse Bridge 5 Up Dog to Down Dog Pike Push-Up 5/5 Kettlebell Windmill 5/5 Single Kettlebell Front Rack Reverse Lunge Specific Prep 2 Sets 5 Barbell Push Press
CrossFit – Sat, Jan 31 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 3 Sets 5/5 Worlds Greatest Stretch 10 Alternating Scorpions 16 Down Dog Toe Touches :15/:15 Sampson Lunge Stretch :15/:15 Single Leg Glute Bridge Hold Specific Prep: 2 Sets: 10 Syncro Air Squats 10 Russian Kettlebell Swings, building to working loads 5
CrossFit – Tue, Jul 8 General Prep 2 Sets: For Quality 200m Run or 15/11 Calorie Echo Bike 30 sec Jump Rope Practice :15 Dead-Hang + 15 Active Hang 8-10 Bar Kip Swings 8-10 Ring Rows or 6/6 Single Arm Ring Rows Then go through BMU progressions: –Box Transition BMU –Banded BMU “Boone’s Gauntlet” (2
CrossFit – Thu, Jul 24 Warm-Up 3 Sets: For Quality 200m Run / 1:00 Bike / 1:00 Row* 10 Knee Hug + Lunge and Twist 8/8 Inverted Hamstring Stretch 10 Standing Calf Raise with 2 sec Iso Hold at top *Each Set Switch on either the bike, run, or row “Only Diesel” (6 Rounds for
CrossFit – Sat, Aug 9 Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 6 Inchworm Push-Ups 10 Down Dog Toe Touches Warm-Up Game Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly on
