CrossFit – Mon, Feb 16 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Box Step-Ups -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Barbell Warm-Up High Hang (Hip), Hang (Knee), Low Hang 2-3
CrossFit – Sun, Feb 15 Warm-Up Flow (Checkmark) General Prep to Specific 2 Sets: For Quality 10 Bend and Bows 20 Plank Shoulder Taps :15/:15 Single Arm Plank 20 Lateral Line Hops 20 Forward/Back Line Hops – 2 Sets 8 Dual Kettlebell Deadlifts @ working loads 15-20 Double Unders or 30-40 Single Unders Then Get
CrossFit – Sat, Feb 14 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Bike 6/6 Single Arm Upright Row 6/6 Single Arm Press 6/6 Suitcase Reverse Lunge 8 Scapular Pull-Ups 8 Ring Rows Specific Prep 2-3 Sets 9/7 Calorie Echo Bike 6 Alt DB Hang Snatch 25/25ft (7.5/7.5m) Alternating Suitcase Dumbbell Walking Lunges
CrossFit – Fri, Feb 13 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep 2 Sets: For Quality 6 Romanian Dealifts 6 Tall Muscle Cleans 8 Bradford Press with Lockout 3 Front Squats 3 Push
CrossFit – Thu, Feb 12 Warm-Up Flow (Checkmark) General Prep 400m Run – 2 Sets 5/5 World’s Greatest Stretch 10 Supine Banded Psoas March 5/5 Single Leg Box Step-Down 5 Up Dog to Down Dog Pike Push-Ups Specific Prep 2 Sets: For Quality :15 Wall Lean March 100ft (30m) Farmers Carry :15 Wall Lean Spint
