CrossFit – Fri, Dec 19 Warm-Up Flow (Checkmark) General Movement Prep 2 Sets: 20 Line Hops (Lateral / Forward and Back) 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups Specific Prep 2 Sets: :30 Double Unders or Double Under Practice 6 Russian
CrossFit – Thu, Dec 18 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 9/7 Calorie Ski Erg or Row 15 Banded Pull-Aparts 10 Hollow Rocks 10 Alternating V-Ups 10 Deep Lunge Mountain Climbers Specific Warm-Up: 5 Bench Press @ 40-50% 5 Bench Press @ 50-55% 3 Bench Press @ 55-60% – Then Load to
CrossFit – Wed, Dec 17 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard) 5 Inchworm Push-Ups 20 Plank Shoulder Taps 15 Banded Good Mornings 10/10 Single Leg Glute Bridges Specific Workout Prep Take 6-10 minutes to build working loads for Snatches, Power Cleans and
CrossFit – Tue, Dec 16 Warm-Up Flow (Checkmark) Body Heat and Mobility 200m Run :30 Alternating Overhead Tricep / Lat Stretch :30 Bootstrap Squats :20/:20 Samson Stretch :30 Childs Pose :30 Glute Bridges @ 3030 Tempo :30 Extended Plank Reverse Bridge General Prep 2-3 Sets: For Quality 9/7 Calorie Bike 8 Goblet Cossack Squats 8
CrossFit – Mon, Dec 15 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: For Quality 5/5 Worlds Greatest Stretch 5/5 Thoracic Bridges 5 Inchworm Push-Ups 10 Down Dog Toe Touches 5 No Jump Burpees 10 Alternating Box Step-Ups 5 Box Jumps Specific 2 Sets: 3 Position Power Snatch (Empty Barbell) – High
