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
CrossFit – Wed, Feb 11 Warm-Up Flow (Checkmark) General Prep 2 Sets: 30 Single Unders 10 Banded Passthroughs 10 Banded Pull Aparts 5/5 Kettlebell Halo 5/5 Kettlebell Windmill 8/8 Single Leg Kettlebell Romanian Deadlift Specific Prep :30 Double Unders / Practice / or Single unders 8-10 Empty Barbell Deadlift (to mid-shin) 8-10 Empty Barbell Bench
CrossFit – Tue, Feb 10 Warm-Up Flow (Checkmark) General Prep and Flow 2 Sets: 1:00 Row / 1:00 Echo (Alt Sets) 6 Inchworm Push-Ups 5/5 World’s Greatest Stretch 10 Deep Lunge Mountain Climbers 10 Kettlebell Deadlifts Specific Prep 2 Sets 7/5 Calorie Echo 8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2) 3
CrossFit – Mon, Feb 9 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 5/5 Goblet Reverse Lunges 15 Banded Pull Aparts 10 Dead-Bugs 10 Bird-Dogs Specific Prep 2 Sets: 10 Goblet Squats 2 x 25/25ft Lateral Shuttle 10 Bar Kip Swings 5 Strict Knee Raises
CrossFit – Sun, Feb 8 Warm-Up Flow (Checkmark) General Warm-Up 2 Set: @ Warm-Up Load :30 Jump Rope Practice 12 Renegade Rows 8 Dual Dumbbell Narrow Stance Sumo Deadlift 6 Dual Dumbbell Hang Muscle Snatch 4 Alt Dual Dumbbell Reverse Lunges Specific Prep 2-3 Sets: Building to Working Loads 3 Devils Press 30ft (9m) Farmers
