by BlackFlagAthletics | May 27, 2016 | CrossFit WOD
** Remember to join us after the 5:30pm class to say good bye and good luck to Coach Mark and the the Pacheco family.** Pre-Class Mobility: – Banded Lat – Pec Minor Warm-Up: – 2:00 Row, Ride, Run – Roll Calf – Super Lunge – Reverse...
by BlackFlagAthletics | May 25, 2016 | CrossFit WOD
Warm Up Core Temp: a. 30 sec ride/ 30 sec rest x 5 Soft Tissue: a. Thoracic Spine b. External Rotators Dynamic Mobility: a. Lateral March x 10 yds E b. Lateral Skip x 10 yds E c. Inchworm x 5 d. Lateral Lunge to Drop Lunge x 5E PreHab/ Activation Series: 2 rounds a....
by BlackFlagAthletics | May 24, 2016 | CrossFit WOD
Warm Up Core Temp: a. 500m Row Dynamic Flex/ Mobility: – Wrist Circle x 10E – Elbow Circles x 10E – Arm Circles x 10E (Fwd/ Bwd) – Arm Rotations x 10E – Sumo Squat to Stand: x 6 – Sampson Lunge w/ Extension – Leg Swing (2...
by BlackFlagAthletics | May 23, 2016 | CrossFit WOD
Core Temp: 600m Run/ 600m Row Soft Tissue: b. Lax Ball Trap/ First Rib c. Lax Ball SubScap Mobility/ Dynamic Flex: a. Supine Wipers b. Supine Up-N-Over c. Supine Leg Swing d. Side Lying Windmill e. Prone Scorpion f. Prone Cobra – 3 Postions w/ Toes together,...
by BlackFlagAthletics | May 20, 2016 | CrossFit WOD
Warm-Up – 400m (100m front rack carry + 100m Farmers Carry + 100m front Rack Carry + 100m Farmers Carry) Dynamic Flex: – Leg Swing Lunge – Reverse Lunge w/ Twist – Handstand Hold 10-30 sec – Active Banded Lat – Handstand Hold 10-30...
