CrossFit – Thu, Jan 8 Warm-Up Flow (Checkmark) General Prep and Flow 2 Sets: For Quality 6 Inchworm to Hollow 8 Alternating Scorpions (Slow and Deliberate) 6 Up Dog to Down Dog + Calf Gas Pedals 4 Pike Push-Ups + 4 Push-Ups 2 Sets: Increasing Intensity 12/9 Calorie Row 4 Burpee Lateral Step-Overs (Rower) 8
CrossFit – Sat, Jan 24 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row / Bike 1:00 Bike / Row 10 Alternating Cossack Squats 10 Alternating Reverse Lunges :10 Hollow Hold :10 Arch Hold Specific Prep: (Front Rack Walking Lunges) 2 Sets 4-8 Dual Dumbbell Front Rack Walking Lunges, Building to Working Weight
CrossFit – Mon, Feb 9 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 5/5 Goblet Reverse Lunges 15 Banded Pull Aparts 10 Dead-Bugs 10 Bird-Dogs Specific Prep 2 Sets: 10 Goblet Squats 2 x 25/25ft Lateral Shuttle 10 Bar Kip Swings 5 Strict Knee Raises
CrossFit – Wed, Feb 25 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets :30 Down Dog Calf Gas Pedals 10-15 Banded Pull Aparts 8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows 20 sec Hollow Rocks Specific Prep 2 Sets: 1 Seated
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
