by BlackFlagAthletics | Apr 26, 2016 | CrossFit WOD
Warm-Up: Skip Series x 2 Super Lunge Reverse Lunge w/ Twist Butt Kicks “Dog & Bush” Reverse Hip Gate (Skip) Olympic Prep (PVC/Bar) Olympic: – Power Snatch From Blocks: 6 x 3* @ 70% – Focus on Speed and Technique/ Every 2 Min *Athletes...
by BlackFlagAthletics | Apr 25, 2016 | CrossFit WOD
Great work yesterday #Fam! Homework: for 24 Min: 1:00 Jog, 1 Min walk, 1 Min Plank PreClass: 1:00 Vibe Plate Stand Warm-Up/ Dynamic Flex: – Roll Ham, Glute, Quad – 100m Jog + Hurdles x 4 – Active Banded Ham/ Active Couch – Lateral Lunge –...
by BlackFlagAthletics | Apr 24, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex: – 2 Min Run, Ride or Row – Knee Hug, Quad, Cradle – Inchworm – Bear Crawl Fwd/ Bwd PreHab: 3 Rounds 1a. 10 Band Pull Apart 1b. 10 Cuban Press 1c. 10 Dislocates (5 Over/ 5 Under) 1d. 10 Sec. Dip Hold on Rings Gymnastic...
by BlackFlagAthletics | Apr 22, 2016 | CrossFit WOD
Warm-Up: – Alternating Tabata: Jumping Jacks/ Air Squats Dynamic Flex: – Knee Hug/ Quad/ Cradle – Straight Leg March – A Skip x 2 – Butt Kicks x 2 – 5 Frog Jumps x 2 MetCon: 3 Person Teams with only 1 Person working at a time,...
by BlackFlagAthletics | Apr 21, 2016 | CrossFit WOD
HOMEWORK: 1 min walk/ 1 min jog x `10 Pre-Class: Lax Ball Foot/ Roll Quad Warm-Up: – 3 Air Squat + Speed Ladder + Hurdle x 4 – Super Lunge – Inverted Toe Touch PreHab: – Quad Hip Rotations: 8E Olympic/Explosive: 1.) 9 Min EMOM: 2 Cleans @ 80%...
