by BlackFlagAthletics | Jun 12, 2016 | CrossFit WOD
PreClass: Squat on Vibe Plate 2 x 15/ Roll Lat Warm-Up: – Skip Series Dynamic Flex: – Sumo Squat to Stand – Backward Roll to Stand/Pistol – Prone Leg Raise – Lizard (active) – Dislocates/ OHS/ Balance Olympic Barbell Prep: –...
by BlackFlagAthletics | Jun 10, 2016 | CrossFit WOD
PreClass: Roll Ham/Lumbar/ Thoracic Spine Warm-Up: – PVC Party Dynamic Flex: – 100m Run – Knee Hug, Quad, Cradle – Inchworm – Super Lunge – Butt Kicks – Crossover w/ Reach Back – 10 Hollow to Arch (on rig) + 3 Pull Ups...
by BlackFlagAthletics | Jun 10, 2016 | CrossFit WOD
Pre-Class: Vibe Plate stand x 1:00, Roll IT/ Lat Warm-Up: – 500m Row Dynamic Flex: – Side Lying Internal/External Rotations – Prone Straight Leg Raise – Prone Knee Hug w/ SL glute bridge x 10E – Inchworm w/ Push Up & Pike Hold...
by BlackFlagAthletics | Jun 9, 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...
by BlackFlagAthletics | Jun 9, 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...
