CrossFit – Tue, Mar 10 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Scapular Pull-Ups 5/5 Single Arm Ring Row :20 Hollow Body Hold :20 Arch Hold 1:00 Jump Rope (moving from singles into practicing doubles) Specific Gymnastics Prep 4-6 Reps Each: Kipping Swings (hollow to arch) Elevator Kip Swing, progressing
CrossFit – Thu, Mar 26 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: 2 x 25/25ft (7.5/7.5m) Lateral Shuffle 10 Deep Lunge Mountain Climbers 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows 2020 Tempo 10 Ring V-Outs Specific Prep: 2 Sets 1 Wall Walk + :15 Nose to Wall Hold 5 Muscle-Up
CrossFit – Sat, Apr 11 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Row — 2 Sets: 10 Bend and Bows 10 Cossack Squats :20/:20 Samson Stretch and Lunge 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :15 Dead Hang — 8 Medball Squats 8 Medball Presses 8 Medball Walking Lunges 5 Wall Balls Specific Prep Walk
CrossFit – Sun, Apr 26 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 2 Sets: 20 Alternating Arm Swings 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold 10 Inchworm Push-Ups 5/5 Single Leg Glute Bridges Specific Prep 2 Sets: :30 Jump Rope Practice 10 No-Jump Burpees 8 Kettlebell Deadlifts :15 Hollow
CrossFit – Mon, Jul 14 General Prep Mobility and Body Heat 2 mins cardio choice – 10/10 sec Hand to Hand Wrist Rotations :15/:15 sec Overhead Lat and Tricep Stretch :30 sec 90/90 Hip Switch Rotations – 2 Sets: 6 Tall Muscle Cleans 10/10 Behind the Neck Elbow Punch Throughs 8 Quarter Squat Reactive Jumps
