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
CrossFit – Fri, Aug 15 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Extended Plank Reverse Bridge :30/:30 Single Leg Glute Bridge Hold – General Movement Prep 3 Sets: For Quality 8/8 Single Leg Romaning Deadlift 12 Alternating Single Arm Kettlebell Swings 6 Inchworm Push-Ups :12 Ring Support Hold – Specific
CrossFit – Sun, Aug 31 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations General Movement Prep 2 Sets: For Quality 6/6 Single-Arm Kettlebell Front Rack Squat 6/6 Single-Arm Kettlebell Strict Press 8 Ring Rows :15 Wall Facing Handstand Hold Specific
CrossFit – Tue, Sep 16 Warm-Up Flow (Checkmark) Body Heat and Mobility :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch General Warm-Up 2 Sets: For Quality 10 Scapular Pull-Ups 8/8 Single Arm Ring Rows 20 Bear Plank Shoulder Taps 10 Alternating Down Dog Toe Touches 10 Alternating
CrossFit – Thu, Oct 2 Warm-up Flow (Checkmark) Mobility Prep and Activation :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Movement Prep 2 Sets: For Quality :30 Jump Rope 6/6 Dumbbell Hang Snatch 6/6 Dumbbell Windmills 3 Hang Muscle Snatch 3 Overhead Squats w/1-2 sec
