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
CrossFit – Thu, Apr 30 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio of Choice :30/:30 Quadruped Hip Rotations 5/5 World’s Greatest Stretch 10 Romanian Deadlifts :30 Jump Rope (Singles or Dubs) 10 Alternating Cossack Squat Specific Deadlift Prep Set 1 and 2: 5 Reps @ light loads, building — focus on lat engagement, bar drag,
CrossFit – Sat, May 16 We are thrilled to be stepping into week 10 of our PRVN Medusa Cycle and this week, we are going all in to establish our 1 rep maxes! We've made the exciting decision to push ahead so we can fully honor the legendary Hero Week from May 18th through May
CrossFit – Mon, Jun 1 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice (Row Ideally) 10 Alternating Overhead Tricep / Lat Stretch 10 Alternating Scorpions :20 Down Dog + Up Dog 10 Alternating Down Dog Toe Touches :15/:15 Banded Front Rack Stretch – 2 Sets 8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads) 8
CrossFit – Wed, Jun 17 Warm-Up Flow General Warm-Up 1:30 Cardio Choice 20 Lateral Line Hops 10 Banded Pass Throughs 15 Banded Pull-Aparts 5/5 Active Scorpion Stretch 5/5 World’s Greatest Stretch – 50 Single Unders 5/5 Single Arm Dumbbell Deadlifts 5/5 Single Arm Dumbbell Hang Snatch 5/5 Dumbbell Windmills – 30 Double Unders or 50
