by BlackFlagAthletics | Apr 19, 2016 | CrossFit WOD
HOMEWORK: 30 sec Jog/ 1:00 Walk/ 30 Sec Plank x 10 Pre-Class: Lax Ball Glute/ Roll IT/ Calf Warm-Up/ Dynamic Flex: – 2:00 Run, Ride or Row – PVC Mobility PreHab: – Wall Slide 2 x 8 – L-Sit (on rings): 2 x 10-15 sec. Prep w/BB: – Sn. Gr....
by BlackFlagAthletics | Apr 19, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex: – 4 Direction Monster Walk (Band on feet) – Sumo Squat to Stand – Leg Swing in Rig PreHab: – Half Kneeling Pallof Press: 2 x 10E Strength: 1. Low Box Squat (12″): Build to a Max Single for day MetCon: 8 Min AMRAP...
by BlackFlagAthletics | Apr 17, 2016 | CrossFit WOD
“Dwell on the beauty of life. Watch the stars, and see yourself running with them.” Soft Tissue/ Mobility Prep: Roll Calf/ Quad/ Banded Active Lat Warm-Up: – 200m Run + Super Lunge + 200m Run – Inchworm (hold the pike for 3 seconds) Prehab: 1a.) Half...
by BlackFlagAthletics | Apr 15, 2016 | CrossFit WOD
Good Luck to Michelle, Rick, Deagan and Heather who are competing in the “Spring Games 3” at Speed Shop Athletics in Canfield today! Kick A** Fam! Warm/Up (PVC/Bar): 2 Rounds (snatch grip) – 10 High Hang Shrug – 10 High Hang Pull – 10...
by BlackFlagAthletics | Apr 14, 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 Strength: 1. Back Squat: 12 x 2 @ 55% Every 50 sec....
