by BlackFlagAthletics | Jul 17, 2016 | CrossFit WOD
PreClass: Hip Flexor Stretch on Vibe Plate Warm-Up: 4 Rounds 100m Walk/ MB Hug + Hurdle Mobility Dynamic Flex: – Inchworm + Knee Hug to Inverted Toe Touch – Up-N-Out PreHab/Activation: – Banded Hip Adduction/Abduction – Goblet Reverse Lunge w/...
by BlackFlagAthletics | Jul 16, 2016 | CrossFit WOD
Warm-Up: Burpee Tabata Dynamic Flex: – Reverse Lunge double twist (Rotation/Lateral) – Straight Leg March – Knee Hug Skip – Broad Jump Prep: Clean Series Olympic: Clean Every 90 seconds x 10 – building, go after a new PR! MetCon: For Time...
by BlackFlagAthletics | Jul 14, 2016 | CrossFit WOD
Pre: Vibe Plate 1:00 Warm-Up: -Skip Series Dynamic Flex: – Spider Man – Inchworm + Straight Leg March PreHab/Activation: 2 rounds – Single Leg RDL to Press: 8xE – Hanging KB Press Hold: 20 sec Strength: 1. 4 Direction Goblet Muli-Plane Lunge: 3...
by BlackFlagAthletics | Jul 12, 2016 | CrossFit WOD
Warm-Up: 4 Rounds – 100m jog + Hurdle Mobility Dynamic Flex: – Lateral Lunge – CrossOver W/Reach Back – Drop Lunge (“Speed Skater”) in Place – Knee Hug to Inverted Toe Touch PreHab/Activation: 2 Rounds – I, Y, T Raise...
by BlackFlagAthletics | Jul 11, 2016 | CrossFit WOD
Warm-Up: – Forward/backward bear crawl – Supine Up-N-Overs Dynamic Flex: – Knee Hug, Quad, Cradle – Inchworm + Leg Swing PreHab/Activation: 2 Rounds – Half Kneeling Press x 8E – Dead Bug x 8E – Alternating Super Man x8E Skill:...
