CrossFit – Sun, Jun 21 Warm-Up Flow 1:00 Echo Bike or Run 2x 5 Dual Dumbbell Sumo Deadlift 5 Dual Dumbbell Upright Rows 5 Dual Dumbbell Strict Press 5 Strict Knees to Chest 5/5 Single Arm Rotational Ring Rows 5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups Specific Prep 2 x 3 Shuttle Runs
CrossFit – Sat, Jun 20 Warm-Up Flow General Warm-Up 1:30 Row 10 Alternating Active Pigeon Stretch 10 Iron Cross Stretch 10 Alternating Scorpion Stretch 10 Deep Lunge Mountain Climbers – 4 Medball Front Squats 4 Medball Push Press 6 Wall Balls 4 No Jump Burpees 4 Box Jump Overs 2-4 Burpee Box Jump Overs Primer
CrossFit – Fri, Jun 19 Warm-Up Flow General Warm-Up 2 Sets: 15 Banded Good Mornings 10m/10m Banded Lateral Walks 10m/10m Banded Monster Walks :30 Dead-Bugs :20 Extended Reverse Plank Bridge Specific Prep 8 Romanian Deadlifts 6 Russian Kettlebell Swings + 6 American Kettlebell Swings 4 Inchworm to Double Push-Up 8 Scapular Pull-Ups 8 Ring Rows
CrossFit – Thu, Jun 18 Warm-Up Flow General Prep 2 x 1:00 Cardio Choice 10 Bend and Bows 10 90/90 Hip Switch + Get-Ups 10 Down Dog to Up Dog 20 Down Dog Alternating Toe Touches Specific Prep 2 x 8 Romanian Deadlifts 6 Tall Muscle Cleans 8 Bradford Presses w/lockout 8 Back Squats –
CrossFit – Wed, Jun 17 Warm-Up Flow General Warm-Up 1:30 Cardio Choice 20 Lateral Line Hops 10 Banded Pass Throughs 15 Banded Pull-Aparts 5/5 Active Scorpion Stretch 5/5 World’s Greatest Stretch – 50 Single Unders 5/5 Single Arm Dumbbell Deadlifts 5/5 Single Arm Dumbbell Hang Snatch 5/5 Dumbbell Windmills – 30 Double Unders or 50
