CrossFit – Tue, Mar 17 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 – 2 Sets 10 Pause Glute Bridges (2sec) :30 Dead-Bug Alternating Heel Taps :30 Alternating Bird-Dogs 8/8
CrossFit – Thu, Apr 2 Warm-Up Flow (Checkmark) General Prep 2:00 Row – 3 Sets: 5 Inchworm to Hollow Hold 10 Deep Lunge Mountain Climbers 10 Alternating Box Step-Ups 8 Scapular Pull-Ups 4 Strict Knee Raises – Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill
CrossFit – Sat, Apr 18 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice – 2 Sets: 10 Bend and Bows 10 Standing Torso Rotations 5/5 Pendulum Lunges 50 Single Unders 10 Sit-Ups Warm-Up Game Kettlebell Race Tap Game Specific Prep 2 Sets: Building into workout and finding teams 9/7 Cal Bike :20 Wall Sit 10
CrossFit – Sun, May 3 Warm-Up Flow (Checkmark) General Warm-Up 1:00 Machine of Choice 10 Cat-Cows (Slow and Deliberate) 8/8 Thread the Needle 8 Scapular Pull-Ups (passive hang, active depression, 2-second hold each) 8 Kip Swings on the Bar 6 Strict Knee Raises 5 Inchworm Push-Ups 20 Plank Shoulder Taps (controlled, hips locked). Specific Prep
CrossFit – Tue, May 19 Warm-Up (Checkmark) 2:00 Row 10 Alternating Overhead Tricep / Lat Stretch (Front Rack Mobility) :10/:10 Hand to Hand Wrist Circles (Each Direction) 10 Alternating Scorpions 10 Iron Cross Stretch – 2 Sets 6 Tall Muscle Cleans :20 Behind The Neck Elbow Punch Throughs 6 Barbell Cossack Squats 6 Barbell Back
