CrossFit – Tue, Jun 16 Warm-Up Flow General Warm-Up 3 Rounds 400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round) 10m Knee Hug + Lunge and Twist 10m Ostrich Walk 12/12 Leg Swings 10/10 Fire Hydrants 10m A-Skips + 10m B-Skips Primer 2 Sets: 200m Run at goal pace 10/8
CrossFit – Mon, Jun 15 Warm-Up Flow General Warm-Up 2:00 Cardio Choice – 2 x 10 Scapular Pull-Ups 8 Bar Kip Swings 6/6 Single Arm Ring Rows 10 Pause Cossack Squats (2 sec on Each Rep) 5 Inchworm to Hollow (1-2 sec Pause at Extension) Specific Prep 3 High Hang Muscle Clean 3 Front Squat
CrossFit – Sun, Jun 14 Warm-Up Flow (Checkmark) General Prep 2 Sets: :45 Row 5 Inchworm Push-Ups 10 Down Dog Toe Touches :45 Ski 5/5 Kettlebell Windmill 5/5 Single Arm Overhead Reverse Lunge Primer (Checkmark) Turkish Get-Up Specifics Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position
CrossFit – Sat, Jun 13 Saturday Community Wod 25min EMOM 1: 12 Cal Bike/Row 2: 10 Burpee to plate 3: 12 Dumbbell thrusters@35/25 4: 10 Pull-ups 5: Rest
CrossFit – Fri, Jun 12 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 8:00 EMOM min 1: 7/7 KB Windmill min 2: 7 Hang Muscle Snatch + 7 Overhead Squats min 3: :10 Hollow Rock + :10 Hollow Hold min 4: 5 Seated Box Jump to High Box Specific Prep w/ light loads on
