CrossFit – Fri, Feb 27 Warm-Up Flow (Checkmark) Warm-Up 400m Run – 2 Sets :15 Wall Lean March + 10 Wall Lean Quick Switch 10m A-Skips + 10m B-Skips 250m Moderate Row (build last 100m) :20 Seated Runner Arm Swings Specific Prep 2 Sets: 8/8 Dead Bugs (slow, controlled) 6/6 Half-Kneeling KB Press 50/50ft (15/15m)
CrossFit – Sun, Mar 15 Warm-Up Flow (Checkmark) Warm-Up 2:00-3:00 Cardio Choice 2 Sets: 10 Banded Pass-Throughs 10 Banded Pull-Aparts 10 Scap Pull-Ups :20 Hollow Body Hold :20 Arch Hold 5/5 Half-Kneeling KB Press Specific Prep 2-3 Sets: :15 Passive Hang + :15 Active Hang 10 Ring Rows + :15 Ring Support Hold 8 Bradford
CrossFit – Tue, Mar 31 Warm-Up Flow (Checkmark) General Prep 1:00 Ski or Row + 1:00 Bike 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold – 2 Sets: 10 Prone Banded Pass Through 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20
CrossFit – Thu, Apr 16 Warm-Up Flow (Checkmark) General Prep 1:00-2:00 Cardio Choice 2 Sets: :30 Jump Rope 10 Banded Passthroughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 5 Inchworm Push-Ups 20 Bear Plank Shoulder Taps Specific Barbell Prep 3 Sets: 3 Bench Press + 3 Bent Over Ballistic Chest Pass Building
CrossFit – Fri, May 1 Warm-Up Flow (Checkmark) General Warm-Up 400m Easy Run or 2:00 Row / Bike / Ski 5/5 World’s Greatest Stretch 10 Down Dog to Up Dog 10 Scap Push-Ups 10 Banded Pull-Aparts 10 Air Squats — slow and controlled 10 Kip Swings on the bar 10 Push-Up to Down Dog 10
