CrossFit – Mon, Dec 8 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep 2 Sets: :30 Jump Rope (DU’s, SU’s, Boxer Shuffle, etc.) :30 Cossack Squats :30 Inchworm Push-Ups :20 Bear Plank
CrossFit – Sun, Dec 7 Warm-Up Flow (Checkmark) General Prep 2 Sets: Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body “no arms”, 100m Full Long Strokes) 10 Pause Goblet Cossack Squats (1-2 sec on Each Rep) 5/5 Single Arm Strict Press :20 Down Dog Hold Specific Prep 200m
CrossFit – Sat, Dec 6 Warm-Up Flow (Checkmark) General Prep + Specific Prep and Flow 200m Run 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :10/:10 PVC Pipe Prayer Stretch – Empty Barbell 2 Sets: 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Hang Power Snatch 10 Alternating V-Ups or V-Ups
CrossFit – Fri, Dec 5 Mobility (Checkmark) 2 Rounds Right Leg + Left Leg :15 second Down Dog :30 second Low Lunge :15 second Elbow to Knee and Rotate :15 second Reach to Sky and Hold :30 second Half Kneeling Hamstring Stretch :30 second Pigeon Optional Accessories (Checkmark) For Quality 3 Sets: 10-12 Glute Bridge
CrossFit – Thu, Dec 4 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 5 Segmented Clean Grip Deadlift (Top Down to Mid Shin) *Pause at
