by BlackFlagAthletics | May 3, 2016 | CrossFit WOD
Homework: 10 minute jog, 5 minute walk, 10 minute jog, 5 min walk PreClass: – Vibe Plate Push Ups: 2 x 5-10 – Banded (active) Lat Warm Up/ Dynamic Flex: – 2:00 Run, Ride, Row – Arm Circles (Palm Up/ Down): 20xE – Inchworm – Super...
by BlackFlagAthletics | May 2, 2016 | CrossFit WOD
PreClass: 1:00 Vibe/ Roll Quad/ Lax Ball IT & Foot Warm-Up/ Dynamic Flex: – Burpee Hop: 2 x 10 – Lateral March – Lateral Skip – Hug, Quad, Cradle – Shuffle & Go – Leg Swing in Rig PreHab: – 3 Direction Plank: 2 x 30...
by BlackFlagAthletics | May 1, 2016 | CrossFit WOD
PreClass: 1:00 on Vibe Plate Warm-Up: Ankle Walk 4 Direction 150m Row + Hurdle Mobility x 2 Gymnastic Prep/ PreHab: 3 Rounds – 10 Band Pull Aparts – 10 W – 10 Dislocates (O/U) – 10 sec. Ring Dip Hold – 10 Sec. Ring Row Hold – 20 Sec...
by BlackFlagAthletics | Apr 30, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex: – Simon Says – Sampson Lunge – Butt Kicks – Inverted Toe Touch – Frog Jumps Explosive/ Plyometric: – Broad Jump: 3 x 3 Max Effort Jumps MetCon: 3 Person Team “Conga Line” – 3 Rounds For Time...
by BlackFlagAthletics | Apr 29, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex – 3 Air Squat + Speed Ladder + Hurdle x 4 – Knee Hug + Leg Swing Lunge – Lateral Skip – Lateral Shuffle & Go PreHab/ Prep: 1a. Scap Pull Up 2 x 10 1b. Pike Push Up: 2 x 5-8 Strength: 1. 3 Position (pause) Clean Grip...
