Strength Programming 03/25/2023
WARM UP Lacrosse ball pecs, lats, lower back – 1 minute each side/each position 3 Rounds8 Thoracic Rotations on the
Category: Daily Programming
Get In and Get Out– 03/24/2023
WARM UP 1 Round10 Iron Cross Stretch10 Scorpion Stretch5 Downward Dog to Cobra 2 Rounds:30 Wallball Stretch10 Seated Single Arm
Competitors Track– 03/22/2023
WARM UP Lacrosse ball pecs, triceps, and lats – 1 minute each side/each body partLacrosse ball glutes – 1 minute
CrossFit 90 Minutes – 03/21/2023
GENERAL WARM UP 3-5 Minutes foam rolling everything 3 Rounds:30 Table Top Stretch10 Seated Single Arm DB Rotations e/s 2 Rounds10
CrossFit 60 Minutes – 03/20/2023
GENERAL WARM UP Banded Frog Stretch – 2 MinutesBanded Ankle Stretch – 1 Minute each sideWallball Stretch – 2 Minutes 1
Strength Programming 03/17/2023
GENERAL WARM UP 3-5 Minutes foam rolling/lacrosse balling anything that needs love (or doing a prewod Gowod routine)then… 3 Rounds10 Calf
Competitors Track– 03/15/2023
WARM UP 3-5 Minutes foam rolling/lacrosse balling anything that needs love (or doing a prewod Gowod routine)then… 3 Rounds10 Calf
Get In and Get Out– 03/14/2023
WARM UP 2 Rounds:30 Table Top Stretch20 Dead bugs10 Seated Single Arm DB Rotations e/s *deadbugs are core activation but
Level M – 03/13/2023
WARM UP Spend 3-5 Minutes foam rolling/lacrosse balling anything that needs love (or if you have more time, do a
CrossFit 60 Minutes – 03/10/2023
GENERAL WARM UP Lacrosse ball pecs, triceps, lats 1 minute each movement each sidethen… 2 Rounds25ft Banded Lateral Walk each direction20