CrossFit – Wed, Oct 8 Warm-up (Checkmark) General Warm-Up 2 Sets, For Quality 200m Run :30 Jump Rope (Running Singles, Singles, Double Unders) 10m A Skips 10m B-Skips 2x (10m/10m) Lateral Shuffle Row Skill Work 2 Sets -30sec Arms Only Rowing -30sec Body and Arms Only Rowing -30sec Legs and Body Only (straight arms) -:30sec
CrossFit – Tue, Oct 7 Warm-up (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Cardio Choice 8 Medball Deadlifts + 8 Medball Front Squats 10 Medball Straight Leg Sit-Ups 10 Deep Squat Thoracic Rotations Specific Warm-Up: 5 Back Squats @ 50-55% 5 Back Squats@ 55-60% 3 Back Squats @ 60-65% – Then Load to Working
CrossFit – Mon, Oct 6 Warm-up (Checkmark) Mobility, Body Heat, and Activation 25/20 Calorie Row @ Easy Pace :30 Alternating Overhead Tricep / Lat Stretch :30 Childs Pose :20 Extended Plank Reverse Bridge 8/8 Quadruped Thoracic Rotations General Prep 3 Sets: For Quality 12/9 Calorie Echo 9 Kettlebell Swings (Set 1: Russian, Set 2: American)
CrossFit – Sun, Oct 5 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 10/10 Single Leg Glute Bridges Specific Warm-Up: 5 Bench Press @ 40-50% 5 Bench Press @ 50-55% 3 Bench Press @ 55-65% 3 Bench Press @
CrossFit – Sat, Oct 4 Warm-up Flow (Checkmark) General Warm-Up 3 Sets: For Quality 1:30 Row 5 Inchworm to Hollow 10 Down Dog to Up Dog 5 Pike Push-Ups 10 Sumo Stance Good Mornings 10 Alternating Box Step-Ups 5 Box Jumps Specific Prep: – Talk through Wall Facing Handstand Push-Up technique and form and go
