CrossFit – Thu, Dec 4 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:00 – 2:00 Cardio Choice — :30 Up Dog to Down Dog :30/:30 Active Pigeon Pose :30/:30 Samson Stretch Hold 10 Alternating Scorpions 10 Alternating Iron Cross Stretch Barbell Prep and Flow 5 Segmented Clean Grip Deadlift (Top Down to Mid Shin) *Pause at
CrossFit – Sat, Dec 20 Saturday Community WOD (Time) 4 Rounds for Time 400m Up the Hill Run 21 Wall Ball Shots 15 Kettlebell Swings 9 Burpees RX 20/14; 53/35
CrossFit – Mon, Jan 5 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets, For Quality 10 PVC Pipe Pass Throughs 10/10 PVC Pipe Around the World’s 8/8 Single KB Staggered Stance RDL 10 Goblet Squat :30 Pause Goblet Squat Ankle Mobility Specific Prep 3 Hang Muscle Snatch 3 Low Hang Power Snatch
CrossFit – Wed, Jan 21 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: Empty Barbell 6 Tall Muscle Cleans 6 Bradford Press with Lockout :20 Behind the Neck Elbow
CrossFit – Fri, Feb 6 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: 8/8 Staggered Stance Single KB RDL 10 Russian Kettlebell Swings 8 Goblet Squats 6 Bar Kip Swings 6 Ring Rows + 10 sec Ring to Chest Hold Specific Prep: 6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups
