WOD

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