by BlackFlagAthletics | Sep 28, 2015 | CrossFit WOD
Strength: Front Squat: Build to 90+% over 10 sets (about every 2 minutes) Olympic: Build to a heavy Clean & Jerk for the Day Strength 2 Squat: 5 x 5 @70% Every 2 minute WOD: Two sets for times of: -1500/1200m Row -30 C2B Pull Ups -Rest until 12 min mark before...
by BlackFlagAthletics | Sep 28, 2015 | CrossFit WOD
Warm-Up: 200m x 4 Every 2 min Dynamic Flex: -Super Lunge -Walking Quad -Butt Kicks x 2 -Lateral Lunge -Inchworm + Russian March -3 Positon OHS w/PVC PreHab/Activation: 1a.) Side Lying Windmill: 2 x 6E 1b.) Glute Bridge: 2 x 12 1c.) Reach, Roll & Lift: 2 x 8E...
