by BlackFlagAthletics | Mar 22, 2016 | CrossFit WOD
Warm-Up: – 4 Direction Monster Walk (Bands around feet): Length of the Rig Dynamic Flex: – Super Lunge – Reverse Lunge w/ Twist – Straight Leg March – Butt Kicks x 2 Prep: 3 Rounds (Add Weight Each Set) – 5 Power Clean – 5...
by BlackFlagAthletics | Mar 20, 2016 | CrossFit WOD
Warm-Up: – Roll Ham/ Glut/ T-Spine – 3 Laps Dynamic Flex/ Mobility: – Floor Series – Extended Arm Elbow Flexion on Box Olympic Review and Prep: – Hang Power Clean Tutorial w/ PVC – 30 Hang Power Clean w/ PVC Olympic: Hang Power...
by BlackFlagAthletics | Mar 18, 2016 | CrossFit WOD
Warm-Up/ Prep – Tabata Burpees – PVC Party – Sumo Squat to Stand Team MetCon: 3 Person Team 6 Rounds for Time – 200m Farmers Carry 53/35 – Box Jumps 24/20 – Rest *Person A completes a 200m Farmers Walk while Person B Completes Box...
by BlackFlagAthletics | Mar 15, 2016 | CrossFit WOD
Make sure to get your name on the board for 16.4! Warm-Up: – Smash Trap/ rhomboid – Lateral March R/L – Side Lying Windmill x8E – Wall Slide x15 Dynamic Flex: – Lateral Lunge – Carioca R/L – Partner Resisted Shuffle 2x R/ 2xL...
by BlackFlagAthletics | Mar 14, 2016 | CrossFit WOD
Warm-Up/PreHab – Catch w/ MedBall 1:00 2 Rounds – 10E Bird Dog – 10E Dead Bug Dynamic Flex: – Sumo Squat to Stand – Lateral Lunge 3 Rounds: – 5 Roll to Knee Hug, Stand or (alternating) Pistol – 10 Arch Rock – 10 Straight...
