by BlackFlagAthletics | Aug 2, 2016 | CrossFit WOD
PreClass: Roll Lat/ Sit on Vibe Plate 1:00 Warm-Up: – Low Bear Crawl Dynamic Flex: – Side Lying Windmill – Knee Hug, Quad, Cradle – Crossover W/ Reach Back Prep/ Activation: 4 Rounds – Banded Scap Row x 10 – Single Arm Russian KBS...
by BlackFlagAthletics | Aug 2, 2016 | CrossFit WOD
Warm-Up: 3:00 Straight Leg Row Dynamic Flex: – Sumo Squat Stand – Up and Out – Wide stance Inchworm + Leg Cradle PreHab/Activation: 2 Rounds – Straight Leg Stand x 10 sec E – Hollow to Knee Hug x 12 – L Hang x 10 sec – Barbell...
by BlackFlagAthletics | Jul 31, 2016 | CrossFit WOD
Warm-Up: 4 Direction Duck Walk Dynamic Flex: – Super Lunge – Reverse Lunge w/ 2 Twist – Lateral Lunge – Drop Lunge in Place PreHab/Activation: 2 Rounds – Push Up to Down Dog x 5 – Stagger Stance Good Morning x 5E – Single Arm...
by BlackFlagAthletics | Jul 29, 2016 | CrossFit WOD
Warm/ Dynamic Flex: – Coaches Choice Olympic: 1. Jerk Review 10:00 2. Jerk: 10:00 EMOM @ 50-70% Partner WOD: For Time: – 50 Synchronized Wall Balls @ 20/14 – 50 Alternating (every 5 reps) S2OH @ 155/105 – 50 Synchronized Bar Facing Burpees...
by BlackFlagAthletics | Jul 28, 2016 | CrossFit WOD
PreClass: Roll Ham/Glute/ IT Warm-up: Skip Series Dynamic Flex: – Leg Swing to sampson lunge – Sumo Stance Inchworm – Walking X Over Hugs (arm swing) PreHab/Activation: 2 Rounds – Single Arm UpRight Row x 10E – PVC Cuban Press x 10...
