by BlackFlagAthletics | May 20, 2016 | CrossFit WOD
Warm-Up – 400m (100m front rack carry + 100m Farmers Carry + 100m front Rack Carry + 100m Farmers Carry) Dynamic Flex: – Leg Swing Lunge – Reverse Lunge w/ Twist – Handstand Hold 10-30 sec – Active Banded Lat – Handstand Hold 10-30...
by BlackFlagAthletics | May 20, 2016 | CrossFit WOD
1. Core Temp: a. 3:00-5:00 minute light jog 2. Soft Tissue: a. Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat 3. 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 17, 2016 | CrossFit WOD
Warm-Up Core Temp: a. 30 sec row/ 30 sec rest x 5 Soft Tissue: a. Thoracic Spine b. External Rotators Dynamic Mobility: a. Lateral March x 10 yds E b. Lateral Skip x 10 yds E c. Inchworm x 5 d. Lateral Lunge to Drop Lunge x 5E PreHab/ Activation Series: 2 rounds a....
by BlackFlagAthletics | May 16, 2016 | CrossFit WOD
Warm Up Core Temp: 30 Sec Assault/Row + 30 sec Rest x 5 Soft Tissue: a. Lax Ball Glute/ IT b. Lax Ball Trap/ First Rib c. Lax Ball SubScap Mobility/ Dynamic Flex: a. Supine Wipers b. Supine Up-N-Over c. Supine Leg Swing d. Side Lying Windmill e. Prone Scorpion f....
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...
