CrossFit – Mon, Aug 3 Warm-Up General Warm-Up 2:00 Cardio Choice (Row Ideally) :15/:15 Tall Kneeling Overhead Tricep / Lat Stretch 10 Alternating Scorpions :20 Down Dog + Up Dog 10 Alternating Down Dog Toe Touches :15/:15 Banded Front Rack Stretch – 2 Sets 8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads) 8 Box
CrossFit – Wed, Aug 19 Warm-Up Flow General Warm-Up 2:00 Cardio Choice – PVC Pass-Throughs x 10 PVC Around the Worlds x 10 PVC Prayer Stretch :20 Alternating Iron Cross Stretch :20/:20 Down Dog to Up Dog x 8 – 2 Sets: 5 Hang Muscle Snatch (PVC or Empty Barbell) 3 Snatch Balance (PVC or
CrossFit – Thu, Jul 17 Mobility and Bodyheat 2:00 Cardio Choice :30/:30 Active Scorpion Stretch :30 Child’s Pose :30/:30 Active Pigeon Stretch General Prep 2 Sets: For Quality 10 Kettlebell Deadlift 10 Scapular Push-Ups 20 Alternating Plank Shoulder Taps 10/10 Single Leg Glute Bridge :20/:20 Single Leg Glute Bridge Hold Specific Prep 2 Sets: 3-5
CrossFit – Sat, Aug 2 General Body Heat 3 Sets: For Quality 200m Run 10 Alternating Arm Swings 10 Back Slaps 20 Bear Plank Shoulder Taps :15 Dead-Hang + :15 Active Hang (From Pull-Up Bar) Barbell Primer 2-3 Rounds 3 Burpee Pull-Ups 5-7 Dumbbell Bench Press @ Building to Working Loads “Distributive Property” (Time) 10
CrossFit – Mon, Aug 18 Warm-Up (Checkmark) 2 Sets: 1:00 Row or Bike 25ft (7.5m) Crawling Lunge :15 Dead Hang + :15 Active Hang 5/5 Single Arm Upright Rows 5/5 Single Arm Strict Press — Then set-up and get into the the modifications for the strict pull-ups Gymnastics Strict Strength Development (5 Rounds for reps)
