CrossFit – Sun, Jun 15 Mobility Openers 10/10 Quadruped Adductor Hip Rocks :30/:30 Pigeon Stretch :30/:30 Couch Stretch General Prep + Activation 3 Sets: For Quality 1:00-:45-:30 Bike 10 Bootstrap Squats 10/10 Single Leg Glute Bridge :30 Feet Elevated Glute Bridge Hold “Residual Self-Image” (5 Rounds for reps) For Max Effort Every 4:00 x 5
CrossFit – Sat, Jun 14 General Prep 2 Sets: 200m Run 10 Cossack Squats 5/5 World’s Greatest Stretch 10 Hollow Rocks :10 Hollow Hold Burpee Number Game (Group ~5 minutes) 1 = Standing 2 = Top of Plank 3 = Bottom of Push-Up 4 = Feet to Outside of Hands 5 = Jump As an
CrossFit – Fri, Jun 13 Agent Billy Clardy III (AMRAP – Rounds and Reps) AMRAP (in a Team of 3) in 48 minutes Partner A: Run 400 meters Partner B performs AMRAP of: 12 Overhead Plate Alternating Lunges (45/25 lb) 6 Burpees to Plate (45/25 lb) 19 Plate Ground-to-Overheads (45/25 lb) Partner C: Rest All
CrossFit – Thu, Jun 12 Mobility and Activation Work 2 Sets: For Quality 1:00 Cardio Choice :30/:30 Banded Front Rack Mobility: :30/:30 Banded Hip Distraction :30 Elevated Prayer Stretch Specific Movement Prep 3 Sets, Building Complexity and Loading 1 Wall Walk + :10 Nose to Wall Handstand Hold 10 Medball Front Squats / Wall Balls
CrossFit – Wed, Jun 11 General Prep, Activation, and Mobility 400m Run — 1-2 Sets: 10 PVC Pipe Pass Throughs 10 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 10 Hollow Rocks 10 Alternating V-Ups 10 Scapular Pull-Ups :15 Tuck L-Hang Specific Prep Hang Muscle Snatch (Empty Barbell) Hang Power Snatch (Empty Barbell)
