by BlackFlagAthletics | Sep 21, 2015 | CrossFit WOD
Warm-Up: 3 x 200m Run – Every 90 seconds Dynamic Flex: – Super Lunge – A Skip x 2 – Lateral Lunge w/ Rev. Hip Gate – Inchworm + Russian March – Russian Skip x 2 Prehab/ Activation: 1a.) Reach, Roll & Russian: 2 x 8E 1b.) Glute...
by BlackFlagAthletics | Sep 21, 2015 | CrossFit WOD
Olympic: 1.) Jerk Balance: 4 x 2 @ 50% and build 2.) Push Jerk + Jerk: every 2 minutes x 8 sets @ 70-80% Strength: 1.) Bench Press: 15 minutes to work to 1 RM for day 2.) Max Rep Bench Press at 70% of 1 WOD: For max reps: – 3 Minutes of Double Unders –...
