by BlackFlagAthletics | Aug 9, 2016 | CrossFit WOD
1. PreClass: Roll Quad/IT 2. Warm-Up: a. 2:00 Run, Ride Row b. Banded Ankle Mobility 3. Dynamic Flex: a. Lateral March b. Lateral Lunge c. Crossover Step With Reach Back 4. PreHab/Activation: 2 Rounds a. Thoracic Rotations x8E b. Push Up to Down Dog x5 c. Half...
by BlackFlagAthletics | Aug 7, 2016 | CrossFit WOD
Strength: Back Squat: 2@80%, 2@85%, 2@90%, 2@90+% MetCon: 5 x 3:00 AMRAP w/ 1:00 Rest – 3 Power Clean – 6 Push Ups – 9 Air Squats Accessory: 3 Rounds (not for Time) – RDL 3 x 8 – Strict T2B 3 x...
by BlackFlagAthletics | Aug 4, 2016 | CrossFit WOD
REMEMBER TO REGISTER YOUR KICKBALL TEAMS TODAY! USE THE LINK! https://www.eventbrite.com/e/black-flag-athletics-2nd-annual-kickball-tournament-tickets-26731503647 Warm-Up: – 2:00 Run, Ride or Row Dynamic Flex: – Lateral Lunge – Inchworm with Push Ups...
by BlackFlagAthletics | Aug 2, 2016 | CrossFit WOD
PreClass: Roll Lat/ Sit on Vibe Plate 1:00 Warm-Up: – Low Bear Crawl Dynamic Flex: – Side Lying Windmill – Knee Hug, Quad, Cradle – Crossover W/ Reach Back Prep/ Activation: 4 Rounds – Banded Scap Row x 10 – Single Arm Russian KBS...
by BlackFlagAthletics | Aug 2, 2016 | CrossFit WOD
Warm-Up: 3:00 Straight Leg Row Dynamic Flex: – Sumo Squat Stand – Up and Out – Wide stance Inchworm + Leg Cradle PreHab/Activation: 2 Rounds – Straight Leg Stand x 10 sec E – Hollow to Knee Hug x 12 – L Hang x 10 sec – Barbell...
by BlackFlagAthletics | Jul 31, 2016 | CrossFit WOD
Warm-Up: 4 Direction Duck Walk Dynamic Flex: – Super Lunge – Reverse Lunge w/ 2 Twist – Lateral Lunge – Drop Lunge in Place PreHab/Activation: 2 Rounds – Push Up to Down Dog x 5 – Stagger Stance Good Morning x 5E – Single Arm...
