CrossFit – Tue, Jan 20 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:30 Cardio Choice :15/15 Overhead Lat / Tricep Stretch :15/:15 Crossbody Arm Hug and Posterior Delt Stretch :15 Alternating Arm Swings :15 Arm Back Slaps :30 Down Dog Calf Gas Pedals into Toe Touches General Prep 2 Sets: For Quality :30 Jump Rope 10
CrossFit – Thu, Feb 5 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 10 Alternating Box Step-Ups 5 Walking Inchworm to Hollow 10 Dead-Bugs 10 Bird-Dogs Specific Prep 2 Sets: 9/7 Calorie Echo Bike 6 Dual Dumbbell Box Step-Ups 2 Partial Wall Walks to Pike
CrossFit – Sat, Feb 21 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:30 – 1:00 – :30 Row (increasing intensity) 8 Romanian Deadlifts 6 Tall Muscle Cleans 20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility) 8 Quarter Squat Reactive Jumps *The goal here will be to target the 1:00 Row
CrossFit – Mon, Mar 9 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats 10 Banded Good Mornings :20/:20 Samson Stretch :15 Extended Plank Hold 10 Glute Bridges Specific Barbell Prep / Empty to Light Barbell 2-3 Reps Each: Tempo Squat (:03 descent, :01 pause in the hole) Paused Back
CrossFit – Sun, Jul 13 General Prep 400m Run — 2 Sets: For Quality 9/7 Calorie Ski or Row 10 Banded Passthroughs 15 Banded Pull Aparts 10 Banded Presses 10 Barbell Romanian Deadlifts 5 Narrow Grip push-Ups — Go Over Bench Press and Speed Banded Presses, then get into working loads Bench Press (Every 3:00
