CrossFit – Sat, Feb 28 Warm-Up Flow (Checkmark) General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping Pull-Ups *start off @ warm-up loads on Kettlebell Specific Prep 2 Sets: For Quality
CrossFit – Mon, Mar 16 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World’s Greatest Stretch :15 Extended Plank Reverse Bridge :15 Hollow Hold Specific Prep 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Overhead Squat
CrossFit – Wed, Apr 1 Warm-Up Flow (Checkmark) General Warm-Up :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges :30 Glute Bridge Hold – 2 Sets :30 Jump Rope 10 Goblet Cossack Squats 5/5 Pendulum Lunges, (set 1: unweighted, set 2: weighted) :30 Dead-Bugs :30 Bird-Dogs Specific Prep and Primer
CrossFit – Fri, Apr 17 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice :30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch) :30/:30 Couch Stretch – 3 Sets 10 Pause Glute Bridges (2sec) :30 sec Dead-Bug Alternating Heel Taps :30 sec Alternating Bird-Dogs 8/8 Staggered
CrossFit – Sat, May 2 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice (bike, row, or run — get the legs warm) 12 Box Step-Ups (alternating, controlled) 6 Box Jumps 12 Knee Hug + Lunge and Twist 20 Glute Bridges 10 Good Mornings (empty barbell) 2 Sets 8/8 Single Leg Romanian Deadlift (empty barbell) 5
