CrossFit – Tue, Feb 10 Warm-Up Flow (Checkmark) General Prep and Flow 2 Sets: 1:00 Row / 1:00 Echo (Alt Sets) 6 Inchworm Push-Ups 5/5 World’s Greatest Stretch 10 Deep Lunge Mountain Climbers 10 Kettlebell Deadlifts Specific Prep 2 Sets 7/5 Calorie Echo 8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2) 3
CrossFit – Thu, Feb 26 Warm-Up Flow (Checkmark) Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World’s :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops 1 Wall Walk + 6 Wall-Facing Shoulder Taps (Slow and Controlled) 8
CrossFit – Fri, Jul 18 Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10/10 Arm Circles Forward & Backward 10 Air Squats :15 Dead Hang + :15 Active Hang :30 Wrist & Forearm Stretch (on floor) Augie & Bear (Time) For Time (with a Partner): Buy-In: 144 Box Step-Ups (24/20 in)
CrossFit – Sun, Aug 3 General Prep 3 Sets: for Quality :45 Bike @ increasing intensities 10 Alternating Curtsy Lunges 15 Banded Good Mornings :30/:30 Side Plank :30 Alternating Dead-Bugs Primer 3 Sets 10 Lateral Bar Hops 6 Deadlifts (Building to Working Loads) 6/4 Calorie Echo Bike @ Hard intensity “Limit Approaching Zero” (Time) For
CrossFit – Tue, Aug 19 Warm-Up (Checkmark) Mobility Prep and Activation 10/10 Hand to Hand Wrist Circles 10 Alternating Arm Swings 10 Back Slaps 5/5 World’s Greatest Stretch 10 Alternating Scorpions 10 Alternating Iron Cross Stretch – 1 x Barbell Complex as a Group. —– 9:00 EMOM Minute 1: Cardio Choice Minute 2: 5 Inchworm
