CrossFit – Tue, Mar 3 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats :15/:15 Banded Front Rack Stretch :20 Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to practicing and touching on doubles) Specific Barbell Prep / Empty to Light Barbell High Hang (Hip), Hang (Knee) 2-3
CrossFit – Mon, Mar 2 Warm-Up Flow (Checkmark) General Prep 400m Run – 12 Alternating Box Step-Ups 5 Inchworm Push-Ups (Hand Release) 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :15 Hollow Hold :15 Arch Hold Specific Prep 10 Knee Hug + Lunge and Twist 8 Single Dumbbell Step-Overs (Warm-Up Loads) 5 Inchworm Push-Ups (Hand
CrossFit – Sun, Mar 1 Warm-Up Flow (Checkmark) General Prep 2 Sets: :30-:45 Echo Bike 5 Inchworm Push-Ups 10 Down Dog Toe Touches 30 sec Fast Single Unders or Running Singles (build cadence) 8 Hanging Knee Raises (controlled / active lats) 5/5 Open Book T-Spine Rotations Specific Prep 2 Sets 10 Wall-Facing Handstand Shoulder Taps
CrossFit – Sat, Feb 28 Warm-Up Flow (Checkmark) General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping Pull-Ups *start off @ warm-up loads on Kettlebell Specific Prep 2 Sets: For Quality
CrossFit – Fri, Feb 27 Warm-Up Flow (Checkmark) Warm-Up 400m Run – 2 Sets :15 Wall Lean March + 10 Wall Lean Quick Switch 10m A-Skips + 10m B-Skips 250m Moderate Row (build last 100m) :20 Seated Runner Arm Swings Specific Prep 2 Sets: 8/8 Dead Bugs (slow, controlled) 6/6 Half-Kneeling KB Press 50/50ft (15/15m)
