CrossFit – Tue, Jun 23 Warm-Up Flow 10 Alternating Box Step-Ups 8/8 Single Dumbbell Staggered Stance Deadlift 6/6 Single Arm Upright Row 6/6 Single Arm Strict Press 8 Down Dog to Up Dog 10 Down Dog Toe Touches – 8/8 Single Arm Dumbbell Deadlift 10 Alt Dumbbell Hang Snatch 8 Box Jumps (Step-Down) 4-6 Box
CrossFit – Thu, Jul 9 Warm-Up Flow General Warm-Up 2:00 Cardio Choice – 2 x 10 Bodyweight Sumo Stance Good Mornings 8/8 Dual Dumbbell Staggered Stance Romanian Deadlift 6 Dual Dumbbell Upright Row 6 Dual Dumbbell Hang Muscle Clean Specific Barbell Prep 6 Tall Muscle Clean 10 Behind the Back Elbow Punch Throughs 4 Tall
CrossFit – Sat, Jul 25 WARM-UP General Warm-Up 2 x 15 Banded Good Mornings 10 Cat Cows 8/8 Quadruped Thoracic Rotations 10 Hollow Rocks 10 Alternating V-Ups 5 Down Dog Pike Push-Ups Specific Warm-Up 2 x 5 Deadlifts 8 Russian Kettlebell Swings 1 Wall Walk + :20 Wall Facing Handstand Hold 10 Abmat Sit-Ups 3-5
CrossFit – Mon, Aug 10 Warm-Up Flow General Warm-Up 2:00 Row – 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body – 2 x 8 Scapular Pull-Ups 8 Bar Kip Swings 6/6 Single Arm Ring Rows 6 Tall Muscle Clean and Press 8 Good
CrossFit – Tue, Jul 8 General Prep 2 Sets: For Quality 200m Run or 15/11 Calorie Echo Bike 30 sec Jump Rope Practice :15 Dead-Hang + 15 Active Hang 8-10 Bar Kip Swings 8-10 Ring Rows or 6/6 Single Arm Ring Rows Then go through BMU progressions: –Box Transition BMU –Banded BMU “Boone’s Gauntlet” (2
