by BlackFlagAthletics | Jul 22, 2016 | CrossFit WOD
PreClass: Roll Calf/Lat Warm-up: – Single Unders 3 x 30sec on/30 sec off Dynamic Flex: – Lateral Lunge w/ Twist – Drop Lunge (in Place) – Russian March PreHab/Activatiton: 2 Rounds – Thoracic Rotations x 8 – Pushup to Downward Dog x...
by BlackFlagAthletics | Jul 21, 2016 | CrossFit WOD
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by BlackFlagAthletics | Jul 20, 2016 | CrossFit WOD
Pre: Squat (hold at bottom) x 1:00 on vibe Plate Warm-Up: 2:00 Run, Ride, Row Dynamic Flex: – Super Lunge – Reverse Lunge w/ 2 Twist – Knee Hug to Inverted Toe Touch PreHab/Activation: 2 Rounds – Straight Leg Hold 10s E – Plank Hold w/...
by BlackFlagAthletics | Jul 18, 2016 | CrossFit WOD
PreClass: Child’s Pose w/ hands on vibe plate 1:00 Warm-Up: 400m Jog Dynamic Flex: – Lateral Lunge – CrossOver Step With Reach Back – Leg Swing Lunge PreHab/ Activation: 2 Rounds – Kneeling Thoracic Rotations x 5E – Birddog x 8E...
by BlackFlagAthletics | Jul 17, 2016 | CrossFit WOD
PreClass: Hip Flexor Stretch on Vibe Plate Warm-Up: 4 Rounds 100m Walk/ MB Hug + Hurdle Mobility Dynamic Flex: – Inchworm + Knee Hug to Inverted Toe Touch – Up-N-Out PreHab/Activation: – Banded Hip Adduction/Abduction – Goblet Reverse Lunge w/...
by BlackFlagAthletics | Jul 16, 2016 | CrossFit WOD
Warm-Up: Burpee Tabata Dynamic Flex: – Reverse Lunge double twist (Rotation/Lateral) – Straight Leg March – Knee Hug Skip – Broad Jump Prep: Clean Series Olympic: Clean Every 90 seconds x 10 – building, go after a new PR! MetCon: For Time...
