by BlackFlagAthletics | Jun 17, 2016 | CrossFit WOD
Warm-Up 1. Soft Tissue: a. Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat 2. Warm-Up: a. 400m Jog 3. Mobility/ Dynamic Flex: a. Super Lunge 5xE b. Reverse Lunge w/ Twist c. Straight Leg March c. Active Pigeon or Z Stretch: 30 sec E 4. Activation Series: 2 Rounds a. Wall...
by BlackFlagAthletics | Jun 15, 2016 | CrossFit WOD
Warm-Up: – 1000m Row or 4:00 Air Assault Dynamic Flex: – Floor Series PreHab: – Birddog 2 x 10E Conditioning: 28:00 Alternating EMOM – 5 Half Kneeling Landmine Press – Right – 1-2 Rope Climbs – 5 Half Kneeling Landmine Press...
by BlackFlagAthletics | Jun 14, 2016 | CrossFit WOD
PreClass: Roll Quad, Ham, Lumbar, Thoracic Warm-Up/ Activation: – 4 Direction Monster Walk w/ Air Squat – Side Lying Windmill – Knee Hug, Quad, Cradle – Inchworm – Butt Kicks PreHab: 2 rds – Single Leg MB Catch x 10E – Banded...
by BlackFlagAthletics | Jun 13, 2016 | CrossFit WOD
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by BlackFlagAthletics | Jun 13, 2016 | CrossFit WOD
[vc_row][vc_column][vc_column_text]Nam eget mollis diam. Sed nec felis ut massa volutpat dictum quis id tortor. Maecenas hendrerit, dui quis condimentum eleifend, orci lacus rutrum libero, ac tempus sem justo quis ex. Mauris vestibulum dapibus auctor. Quisque...
