Active Recovery – 03/09/2023
FLUSH 30 Min BikeEvery 3 Min:15ft HSW:20 Hollow Rocks:20 Arch Rocks *warm up your handstand walks by stretching and smashing
Category: Daily Programming
CrossFit 90 Minutes – 03/07/2023
GENERAL WARM UP 1 Min each side – Lacrosse Ball Pecs, Triceps, LatsFoam roll back (spend 2-3 minutes here) 3 Rounds:30
Strength Programming 03/06/2023
GENERAL WARM UP 2-3 Minutes foam rolling anything that needs love (focusing on back, quads, hamstrings, calves) :60 Banded Frog Stretch2x
Competitors Track 02/24/23
WARM UP 2 rounds: (1st round = moderate/ 2nd round = hard)2 min bike2 min row(8 Min Total) Movement primer:
Handstand Walking 02/20/23
WARM UP 3 Rounds10 Banded External Rotation each side:60 Table Top hold (hold the top)20 Quadruped Opposites PRACTICE 3-5 Rounds:30-:60
CrossFit 90 Minutes – 02/20/23
GENERAL WARM UP Spend 3-5 Minutes foam rolling/lacrosse balling anything that needs love (or if you have more time, do
CrossFit 60 Minutes – 02/14/2023
WARM UP 1 Min each side – Lacrosse Ball Pecs, Triceps, Lats1 MIn Foam Roll Quads each side 3 Rounds10
Competitors Track– 02/13/2023
WARM UP 2-3 Minutes foam rolling anything that needs love (focusing on back, quads, hamstrings, calves) :60 Banded Frog Stretch2x
Level M – 02/11/2023
WARM UP 5 Minute Foam Roll – roll out quads, upper and lower back, and calves5 Min Cardio – increase
CrossFit 90 Minutes – 02/10/2023
WARM UP 3 Rounds25ft Banded Lateral Walk each direction20 Deadbugs 3 Rounds6 KB Taters6 Scap Pull Ups6 Scap Push Ups