by BlackFlagAthletics | Aug 9, 2016 | CrossFit WOD
PreClass: Vibe Plate Air Squats x 15 Warm-Up: 3 Rounds 1:00 Air Assault/ 1:00 Row/ 1:00 walk with MB Hug Dynamic Flex: – Sumo Inchworm – Knee Hug to Toe Touch – Fwd Lunge w/ Lateral Reach PreHab/Activation: Rounds – I, Y, T x 10E – Super...
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...
