CrossFit – Mon, Jun 9 General Prep 1:30 Bike Easy — Mobility and Activation 10/10 Arm Circles (Forward / Back) :15/:15 PVC Pipe Front Rack Stretch 10 Prone PVC Pipe Behind the Neck Presses :20 Extended Plank Reverse Bridge Barbell Specific Primer 3 Clean Deadlifts (Hit a quick pause at each position to the hip)
Endurance- Sun, Jun 8 Body Heat and Mobility 2 Rounds: 8 Calorie Row or 200m Run 8 Air Squats 8 Glute Bridges 10 Banded Good Mornings :20/:20 Samson Stretch 5 RFT (5 Rounds for reps) 500M Row 100′ DB Walking Lunges @ 2×35/25# 20 Lateral Burpees over Dumbbells Goal: Complete each round under 6 minutes
CrossFit – Sat, Jun 7 Body Heat & Mobility Flow 10/8 Calorie Row :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Hanging Dead Hang or Scapular Pull-Up Hold :30 Wrist & Forearm Stretch (on floor) General Prep 2 Sets: 5 Kip Swings or 5 Ring Rows (retraction focus) 5/5
CrossFit – Fri, Jun 6 Mobility and Activation Work 2 Sets 10/10 Quadruped Adductor Rock Backs :30/:30 Couch Stretch :30/:30 Pigeon Pose Specific Prep 3 Sets, For Quality 10 Bootstrap Squats 5 Tall Muscle Cleans 5 Tall Power Cleans 10 Back Rack Cossack Squats 5 Barbell Squat Jumps Back Squat (Back Squat 10:00 EMOM 3
CrossFit – Thu, Jun 5 General Prep 2 Sets: For Quality 12/9 Calorie Echo Bike / 200m Run 2 Wall Walks + :20 Nose to Wall Handstand Hold :30 Wall Sit :30/:30 Side Plank — Then get into progressions for the Handstand Walk “Agent Smith Protocol” (4 Rounds for reps) Every 8:00 x 4 Sets
