by BlackFlagAthletics | Aug 11, 2016 | CrossFit WOD
Warm-Up: 2:00 Straight Leg Row Dynamic Flex – Knee Hug, Quad, Cradle – Super Lunge PreHab/ Activation: 2 Rounds – Birddog x 8E – Dead bug x 8E – Side Hip Raise x8E MetCon: For Time (on a running clock) 24-18-12 Russian KBS @ 70/53 18-12-6...
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...
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...
