by BlackFlagAthletics | Jun 27, 2016 | CrossFit WOD
PreClass: Roll Lat, Thoracic Spine Warm-Up: 2:00 Run, Ride or Row Dynamic Flex: – Knee Hug, Quad, Cradle – Inchworm – Lateral Lunge – Drop lunge PreHab/ Activation: 2 rounds – Plank with alternating leg raise (on roller): 10 x E –...
by BlackFlagAthletics | Jun 27, 2016 | CrossFit WOD
PreClass: 1:00 stand on Vibe Plate, Roll Ham Warm-Up: 4 Rounds – 100m + hurdle Mobility Dynamic Flex: – Sumo Squat to Stand (with reach) – Spider Man (in place) – Leg Swing (in rig) – Hip Gate (in rig) – Hurlder (in rig)...
by BlackFlagAthletics | Jun 24, 2016 | CrossFit WOD
Warm-Up: 2:00 run, ride or row – Alternating Spiderman – Sumo Squat to Stand – 30 sec. Handstand Hold (on wall) – MedBall (reverse) Scoop Toss (outside) 10E MetCon: 5 Person Teams 5 Rounds for Time 1. 30 Foot Elevated Push Ups 2. 20 Box Jumps...
by BlackFlagAthletics | Jun 24, 2016 | CrossFit WOD
PreClass: Roll – Ham/ Glute/ IT/ Quad Warm-Up 1. Core Temp: a. 400m Jog 2. Mobility/ Dynamic Flex: a. Super Lunge 5xE b. Reverse Lunge w/ Twist c. Active Pigeon or Z Stretch: 30 sec E d. Straight Leg March: 5xE e. PVC OHS 3. Activation Series: 2 Rounds a. Wall...
by BlackFlagAthletics | Jun 21, 2016 | CrossFit WOD
Warm-Up: – 2:00 Run, Ride or Row Dynamic Flex/ Mobility: – Super Lunge – Sumo Squat to Stand: x 6 – Leg Swing (2 Direction): x8E – Hip Gate: x8E – Hurdler: x8E – PVC Dislocates (2 Hand Positions): x 8E Specific Prep (with BB):...
by BlackFlagAthletics | Jun 21, 2016 | CrossFit WOD
Warm-Up: – Roll Calf – 5:00 EMOM: Jump Rope 30 sec on/ 30 sec off Dynamic Flex: – Inchworm w/Push Up + Walking Quad – Banded Lat (active) PreHab/Activation: 2 Rounds – I Raise x 12 – Arch Rock x 10 – Hollow Rock x 10 –...
