by BlackFlagAthletics | May 16, 2016 | CrossFit WOD
Pre Class: Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat Warm Up: 1. Core Temp: a. 3:00-5:00 minute light jog 2. 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...
by BlackFlagAthletics | May 14, 2016 | CrossFit WOD
Warm-Up: – Banded Ham Active: 30 sec. Each – Super Lunge – Dislocates – PVC Press – Handstand Hold 15-20 sec. – 20 Air Squat – MedBall Musical Chairs MetCon: 3 Person Team (Conga Line Style) – FOR TIME – 30 Cal Air...
by BlackFlagAthletics | May 13, 2016 | CrossFit WOD
Warm-Up: – 2:00 run, ride, row – Sampson Lunge – A Skip – Inverted Toe Touch + Reverse Hip Gate PreHab Circuit: 2 rounds – Glute bridge w/ Abduction: 10x – Glute bridge w/ Adduction: 10x – Reach, Roll & Lift: 5xE Olympic...
by BlackFlagAthletics | May 11, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex – 2:00 Ride/ Row – Prone/ Supine Floor Series In Rig: – Leg Swing – Linear/Lateral – Hip Gate – Open/Close – Hurdle – Fwd/ Bwd – 10 Air Squat PreHab Series: 2 rounds – Static Lunge w/...
by BlackFlagAthletics | May 10, 2016 | CrossFit WOD
PreClass: Roll Lumbar/ Thoracic Spine/ Lat/ Hamstring Warm-Up/ Dynamic Flex: – 4 direction ankle walk – Skip Series (low knee) – T Push Up Inchworm – Lateral March – Lateral Skip – Lateral Lunge PreHab Series: – (wtd) Deadbug:...
