CrossFit – Fri, May 1 Warm-Up Flow (Checkmark) General Warm-Up 400m Easy Run or 2:00 Row / Bike / Ski 5/5 World’s Greatest Stretch 10 Down Dog to Up Dog 10 Scap Push-Ups 10 Banded Pull-Aparts 10 Air Squats — slow and controlled 10 Kip Swings on the bar 10 Push-Up to Down Dog 10
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 – Wed, Apr 29 Warm-Up Flow (Checkmark) General Warm-Up 2 Sets: 1:00 Row + 1:00 Echo :30/:30 Pigeon Pose 8 Inchworm to Hollow 6/6 Samson Lunge and Stretch 10 Glute bridges *Bring the Focus to Row Target Cal/Hr and form, and on the Echo focus on RPM targets for the day Specific Machine Prep
CrossFit – Tue, Apr 28 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 10 PVC Pass-Throughs 10 Scap Retractions from a Dead Hang 8/8 Single Arm Banded Pull-Down 8/8 Hip 90-90 Transitions 8 Inchworm to Push-Up 10 Alternating Reverse Lunges – 2 Sets: 5 Ring Rows (pause 1 second at sternum each rep) 5/5 Single
CrossFit – Mon, Apr 27 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 10 Bootstrap Squats w/Deep Squat Thoracic Rotation 8/8 Quadruped Hip Circles each direction 8/8 Quadruped Thoracic Rotations / Side – 2 Sets: 5 Barbell Bradford Presses w/lockout 5 Behind the Neck Press in Split 10 Back Squats 5 Jumping Back Squats Specific
