CrossFit – Thu, Feb 26 Warm-Up Flow (Checkmark) Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World’s :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops 1 Wall Walk + 6 Wall-Facing Shoulder Taps (Slow and Controlled) 8
CrossFit – Wed, Feb 25 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets :30 Down Dog Calf Gas Pedals 10-15 Banded Pull Aparts 8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows 20 sec Hollow Rocks Specific Prep 2 Sets: 1 Seated
CrossFit – Tue, Feb 24 Warm-Up Flow (Checkmark) General Prep 2 Sets: 20 Lateral Line Hops 10 Alt Skater Hops 10 Banded Pass-Throughs (wide to narrow grip) 6/6 Cossack Squats 8 Prone Swimmers 200m Progressive Row (build last 100m) Specific Barbell Prep / Empty to Light Barbell 2–3 Sets 3 Position Snatch High Pull (High
CrossFit – Mon, Feb 23 Warm-Up Flow (Checkmark) General Prep 2 Sets : 10 Bootstrap Squats 12 Glute Bridges (1-sec squeeze / pause at top) 6/6 World’s Greatest Stretch 12 Banded Good Mornings Specific Prep 2 Sets: with Empty Barbell 5 Deadlifts to Mid-Shin 3 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs
CrossFit – Sun, Feb 22 Warm-Up Flow (Checkmark) General Prep: 2 Sets: :45 Cardio Choice 10 Scap Push-Ups 10 Alternating Samson Lunges 12 Band Pull-Aparts :30 Dead-Hang / 10 Scapular Pull-Ups 6/6 Single Arm Ring Rows — Bench Press Specific Warm-Up: Prime pressing pattern and shoulder stability Empty Barbell: 8 Tempo Bench Press (3-sec lower)
