CrossFit – Sun, Jul 6 General Prep :30 Row :15 Transition :30 Kettlebell Deadlift :15 Transition :30 Ring Plank :15 Transition :30 Alternating V-Ups or GHD Supine Hold :15 Transition Specific Movement Prep 8 Russian Kettlebell Swings + 8 American Kettlebell Swings 4-5 Ring Push-Ups @ Moderately Challenging Angle 6-8 GHD Sit-Ups — Then Get
CrossFit – Sat, Jul 5 General Prep 2:00 Cardio Choice — 2 Sets: 10 Alternating Box Step-Ups 5 Tall Muscle Cleans 5 Strict Press :30 Behind The Neck Elbow Punch Throughs 5 Barbell Reactive Squat Jumps 5 Scapular Pull-Ups 5 Bar Kip Swings 10 Ring Rows Specific Prep 3 Sets: 5 Thrusters, Building to Working
CrossFit – Fri, Jul 4 General Prep 2 Sets: for Quality :30 Jump Rope Rope 15 Banded Good Mornings 10 Alternating Active Pigeon Pose 10 Down Dog to Updog (Pause 3 sec @ each position) 10 Renegade Rows @ Warm-Up Loads Specific Prep 4 Deadlifts @ 40% 1-2 Banded Broad Jumps 4 Deadlifts @ 50%
CrossFit – Thu, Jul 3 General Prep and Activation 2 Sets: For Quality 200m Run 10 Hollow Body Banded Pull-Overs :15 Arch Hold :30 Down Dog Calf Gas Pedals Specific Prep 2 Sets :15 Wall Lean March + :15 Wall Lean Sprint 3-5 Jumping Pull-Ups with Controlled Eccentric 3 Half Kneeling Rotational Medball Slam 5
CrossFit – Sun, Jun 29 General Prep 2 Sets 10/8 Calorie Row 10 Hollow Rocks :10/:10 Single Arm Active Hang 5 Inchworm to Hollow Body 10 Pike Shoulder Taps Specific Movement Prep Handstand Walk & Rope Climb Drill Flow: 2 Wall Walks 10 Wall-Facing Shoulder Taps or Box Shoulder Taps 1 Rope Pull + 1
