CrossFit – Thu, Mar 26 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: 2 x 25/25ft (7.5/7.5m) Lateral Shuffle 10 Deep Lunge Mountain Climbers 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows 2020 Tempo 10 Ring V-Outs Specific Prep: 2 Sets 1 Wall Walk + :15 Nose to Wall Hold 5 Muscle-Up
CrossFit – Sat, Apr 11 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Row — 2 Sets: 10 Bend and Bows 10 Cossack Squats :20/:20 Samson Stretch and Lunge 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :15 Dead Hang — 8 Medball Squats 8 Medball Presses 8 Medball Walking Lunges 5 Wall Balls Specific Prep Walk
CrossFit – Sun, Apr 26 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 2 Sets: 20 Alternating Arm Swings 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold 10 Inchworm Push-Ups 5/5 Single Leg Glute Bridges Specific Prep 2 Sets: :30 Jump Rope Practice 10 No-Jump Burpees 8 Kettlebell Deadlifts :15 Hollow
CrossFit – Mon, Jul 14 General Prep Mobility and Body Heat 2 mins cardio choice – 10/10 sec Hand to Hand Wrist Rotations :15/:15 sec Overhead Lat and Tricep Stretch :30 sec 90/90 Hip Switch Rotations – 2 Sets: 6 Tall Muscle Cleans 10/10 Behind the Neck Elbow Punch Throughs 8 Quarter Squat Reactive Jumps
CrossFit – Wed, Jul 30 Warm-Up: 3 Sets: For Quality 200m Run 15/12 Calorie Row 10 Air Squats 10/10 Bird Dog From Crawling 10/10 Dead-Bugs — Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout “Inversely Correlated” (Time) For Time: 10 Wall Walks 200m Run 30/24 Calorie
