by BlackFlagAthletics | Jul 14, 2016 | CrossFit WOD
Pre: Vibe Plate 1:00 Warm-Up: -Skip Series Dynamic Flex: – Spider Man – Inchworm + Straight Leg March PreHab/Activation: 2 rounds – Single Leg RDL to Press: 8xE – Hanging KB Press Hold: 20 sec Strength: 1. 4 Direction Goblet Muli-Plane Lunge: 3...
by BlackFlagAthletics | Jul 12, 2016 | CrossFit WOD
Warm-Up: 4 Rounds – 100m jog + Hurdle Mobility Dynamic Flex: – Lateral Lunge – CrossOver W/Reach Back – Drop Lunge (“Speed Skater”) in Place – Knee Hug to Inverted Toe Touch PreHab/Activation: 2 Rounds – I, Y, T Raise...
by BlackFlagAthletics | Jul 11, 2016 | CrossFit WOD
Warm-Up: – Forward/backward bear crawl – Supine Up-N-Overs Dynamic Flex: – Knee Hug, Quad, Cradle – Inchworm + Leg Swing PreHab/Activation: 2 Rounds – Half Kneeling Press x 8E – Dead Bug x 8E – Alternating Super Man x8E Skill:...
by BlackFlagAthletics | Jul 11, 2016 | CrossFit WOD
PreClass: Vibe Plate x 1:00, Roll Lumbar, IT Warm-Up: 2:00 Row, Run or Ride Dynamic Flex: Super Lunge Lateral Lunge Crossover Step w/Reach back Knee Hug to Inverted Toe Touch PreHab/ Activation: 2 Rounds Static Lunge x 5E Turkish Get Up x 2e Clam Shell (Side plank) x...
by BlackFlagAthletics | Jul 8, 2016 | CrossFit WOD
Warm-Up: 3 Rounds – 100m Jog w/ MedBall + 3 Burpees – Musical MedBalls Dynamic Flex: – Spiderman Lunge – Back Ward Lunge w/ Twist + Lateral Reach – Sumo Squat to Stand – 5 Pike Push ups Prep: – Snatch Progression Olympic:...
by BlackFlagAthletics | Jul 7, 2016 | CrossFit WOD
Warm-Up: 1000m Row Dynamic Flex: – Inchworm + Leg Swing to Lunge – Lateral Lunge – Crossover w/ Reach back – Up-N-Out PreHab/Activation: 2 rounds – Static Lunge w/ Arms OH x 6E – Turkish Get Up 3xE – Supine (knee up) Pallof...
