CrossFit – Sun, Dec 14 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 3 Sets: For Quality 5 Inchworm Push-Ups 15 Glute Bridge Banded Pull Aparts 8/8 Suitcase Kettlebell Deadlifts :15/:15 Suitcase March Specific Barbell Prep / Loading to Working Weights 5 Bench Press @ 40% 3 Bench Press @ 45% 3 Bench Press
CrossFit – Sat, Dec 13 Saturday Community WOD (AMRAP – Rounds and Reps) Let’s help Tessa out with those burpees! 25:00 AMRAP w/ a Partner 20 Dumbbell Goblet Squats 20 Dumbbell Box Step Overs 20 Dumbbell Push Press 10 Burpees Hill Run RX 50/35 – 1 Dumbbell P1 completes 20 reps while P2 rests, then
CrossFit – Fri, Dec 12 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:00 – 2:00 Cardio Choice — :30 Up Dog to Down Dog :30/:30 Active Pigeon Pose :30/:30 Samson Stretch Hold 10 Alternating Scorpions 10 Alternating Iron Cross Stretch Barbell Prep and Flow (Checkmark) 2 Sets, Empty Barbell 5 Bradford Press with Lockout :20 Behind
CrossFit – Thu, Dec 11 Warm-Up Flow (Checkmark) General Prep 2 Rounds: For Quality 1:00 Row 10 Alternating Step-Ups + 5 Box Jumps 5 Walking Inchworm To Hollow Hold 15 Banded Good Mornings :20/:20 second Side Plank 10 Hollow Hold 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings Specific Prep 4 Sets Building to 75%
CrossFit – Wed, Dec 10 Warm-Up Flow (Checkmark) Body Heat and Mobility 2:00 Cardio Choice – :20/:20 Active Scorpion Stretch :30 Prayer Stretch :20 Extended Plank Reverse Bridge General Prep 2 Sets: For Quality 20 Lateral Line Hops or 2-3 Shuttle Runs 5 Inchworm to Hollow (3sec Pause) 15 Banded Pull-Aparts 10 Hollow Rocks 10
