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 – Sat, Mar 14 Warm-Up Flow (Checkmark) Warm-Up 2:00-3:00 Cardio Choice 2 Sets: :20/:20 Samson Lunge Stretch 10 Alt Box Step-Ups 20 Pogo Jumps 10 Kettlebell Deadlifts Specific Prep 8 Medball Squats 8 Medball Presses 8 Box Jumps 8 Russian Kettlebell Swings – 8 Wall Balls 8 Box Jumps 8 American Kettlebell Swings Primer
CrossFit – Mon, Mar 30 Warm-Up Flow (Checkmark) General Warm-Up 1:00 Row + 1:00 Jump Rope :30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch) :30/:30 Couch Stretch – 3 Sets 10 Pause Glute Bridges (2sec) :30 sec Dead-Bug Alternating Heel Taps :30 sec Alternating
CrossFit – Wed, Apr 15 Warm-Up Flow (Checkmark) General Prep and Mobility 2:00 Cardio Choice – :15 Hand to Hand Wrist Circles :15 Alternating Arm Swings :15 Back Slaps 10 Alt Scorpions 10 Alt Iron Cross Stretch 10 Down Dog to Up Dog 10 Down Dog Alternating Toe Touches Specific Prep 2 Sets 6 Tall
