CrossFit – Mon, Jun 8 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 2 Rounds :30 Jump Rope 15 Banded Pull-Aparts 5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers) 10 Dual Dumbbell Curl to Strict Press Specific Barbell Prep 5 Empty Barbell Bench Press 4 Bench Press @ 50% 3 Bench Press
CrossFit – Sun, Jun 7 Warm-Up Flow (Checkmark) General Warm-Up 2-3 Rounds 1:00 Cardio Choice 6 Walking Inchworm Push-Ups 8/8 Single Arm Dumbbell Upright Row 8/8 Single Arm Dumbbell Strict Press :15/:15 Single Arm Dumbbell Overhead Hold :10 Ring Support Hold :10 Bottom of Ring Dip Hold Primer (Checkmark) Perform 1 Round at Warm-Up Loads:
CrossFit – Sat, Jun 6 Warm-Up Flow (Checkmark) General Warm-Up 2 Rounds 1:30 Row 10 Goblet Cossack Squats 6 Down Dog Pike Push-Ups 10 Down Dog Toe Touches 6/6 Single Arm Ring Row Saturday Community Wod (3 Rounds for reps) For Time 3 Rounds: 200M Run 10 Power Cleans@135/95 10 Bar Facing Burpees 200M Run
CrossFit – Fri, Jun 5 Joseph Spor (10 Rounds for reps) 10 Rds for time: 1 Strict Press @135/95 2 Push Press 3 Push Jerks 4 Hand Stand Push Ups 10 Push-ups
CrossFit – Thu, Jun 4 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 10/10 Quadruped Thoracic Rotations :20 Extended Plank Reverse Bridge 10 Hollow Rocks 10 Arch Rocks Specific Prep 2 Sets :30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles) 10 Cossack Squats + 10 Air Squats 1 Wall Walk + 10 Handstand Weight
