by BlackFlagAthletics | Jan 15, 2016 | CrossFit WOD
Warm Up: – Roll Out Lat/ T Spine – Side Lying Windmill – 4 Direction Low Crawl – Dodgeball (2 min) Dynamic Prep (BB): – Kang Squat to Press – Hang High Pull – Tall Clean – Hang Clean + FS – Press + PP + Jerk...
by BlackFlagAthletics | Jan 15, 2016 | CrossFit WOD
Warm-Up: 2:00 Run, Ride or Row – Banded Ankle – Pallof Press – vertical/ horizontal Dynamic Flex: – Knee Hug, Quad, Cradle – A Skip – Russian March – Russian Skip – 3 cone fwd/ bwd Gymnastic Skill: 1.) Ring Swing: 3 x 10...
by BlackFlagAthletics | Jan 12, 2016 | CrossFit WOD
Warm-Up: – Hip Add/ Ab – Static Lunge – Partner Twisting MB Toss – Speed Ladder 3 drills x 2 Dynamic Flex/ Prep: – Sumo Sq to St – Super Lunge + Inchworm – 5 – 10 – 5 Drill 2 x R/L Skill: 6 Min EMOM: – 10 V...
by BlackFlagAthletics | Jan 12, 2016 | CrossFit WOD
Warm-Up (2 rounds): – SL Catch – KB Windmill 8-10E (light) – Banded Running Man – slow & Controlled: 10E Dynamic Flex: – Lateral Lunge – Lateral Skip R/L – Lateral Straight Leg Skip R/L Strength/ Skill: 16 min Alt. EMOM...
by BlackFlagAthletics | Jan 11, 2016 | CrossFit WOD
Strength: 1. Pull-Ups: 5 x 2 (weighted or lightest band possible) 2. Kneeling Banded Lat Pulldown: 3 x 30 sec WOD: 3 Rounds of: Against a 4-minute running clock: – 500 Meter Row – 15 Box Jump Overs – Mountain Climbers x Max reps – Rest 4...
