by BlackFlagAthletics | Jun 6, 2016 | CrossFit WOD
PreClass: Roll Quad/ IT/ Calf 1. Warm-Up: a. 4 Direction Monster Walk W/Squats: 15 yards E + 5 Air Squats 2. Mobility/ Dynamic Flex: a. Super Lunge 5xE b. Inchworm c. Active Pigeon or Z Stretch: 30 sec E d. Half Kneeling Knee to Wall e. Straight Leg March: 5xE 3....
by BlackFlagAthletics | Jun 6, 2016 | CrossFit WOD
Warm-Up: – 400m Jog Dynamic Flex: – Sampson Lunge – Sumo Squat to Stand – Sumo Squat w/ Reach – Half Kneeling Knee to Wall Touch PreHab/ Activation: – KB Windmills 5e – Super Man 5e Barbell Prep Series – Clean...
by BlackFlagAthletics | Jun 3, 2016 | CrossFit WOD
Warm-Up 400m MedBall Hug Walk PVC Party Super Lunge Reverse Lunge w/ Twist Straight Leg March A Skip x 2 2 Rounds – Arch/Hollow Swing on Rig x 10E – 3 Burpee Pull Ups MetCon: 10 C2B Pull Ups 20 HSPU 30 T2B 40 (20 Steps R/ 20 Steps L) Single Arm DB/KB...
by BlackFlagAthletics | Jun 3, 2016 | CrossFit WOD
Join us tonight at 7:00pm at Around The Corner in Lakewood to celebrate Coach Pete’s 21st Birthday! Warm-Up: 4 Rounds 5 Air Squats + Ladder + 3 Burpees + Hurdle Mobility Soft Tissue: a. Lax Ball Glute/ IT c. Lax Ball SubScap Mobility/ Dynamic Flex: a. Floor...
by BlackFlagAthletics | May 31, 2016 | CrossFit WOD
1. Core Temp: a. 2:00 Run, Ride or Row 2. Soft Tissue: a. Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat 3. Mobility/ Dynamic Flex: a. Super Lunge 5xE b. Ankle Walk + Ankle Circles: 4×20 yds + 10 circles each direction c. Active Pigeon or Z Stretch: 30 sec E d....
