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 – Fri, Mar 13 Warm-Up Flow (Checkmark) Warm-Up 400m Easy Run 2 Sets: :15 Wall Lean March + 10 Wall Lean Quick Switch 10m A-Skips + 10m B-Skips :20 Seated Runner Arm Swings 250m Moderate Row (build last 100m) Specific Prep 2 Sets: 8/8 Dead Bugs (slow, controlled) 6/6 Half-Kneeling KB Press 50ft (15m)
CrossFit – Sun, Mar 29 Warm-Up Flow (Checkmark) 2:00 Row – 3 Sets: 10 Bend and Bows 5/5 Pendulum Lunges 10 Cossack Squats 5 No Jump Burpees 2 Sets: 12/9 Calorie Row 5 Dumbbell Burpee 10 Dumbbell Front Rack Walking Lunge or Reverse Lunges *Build to working loads within the 2 sets here prior to
