by BlackFlagAthletics | May 13, 2016 | CrossFit WOD
Warm-Up: – 2:00 run, ride, row – Sampson Lunge – A Skip – Inverted Toe Touch + Reverse Hip Gate PreHab Circuit: 2 rounds – Glute bridge w/ Abduction: 10x – Glute bridge w/ Adduction: 10x – Reach, Roll & Lift: 5xE Olympic...
by BlackFlagAthletics | May 11, 2016 | CrossFit WOD
Warm-Up/ Dynamic Flex – 2:00 Ride/ Row – Prone/ Supine Floor Series In Rig: – Leg Swing – Linear/Lateral – Hip Gate – Open/Close – Hurdle – Fwd/ Bwd – 10 Air Squat PreHab Series: 2 rounds – Static Lunge w/...
by BlackFlagAthletics | May 10, 2016 | CrossFit WOD
PreClass: Roll Lumbar/ Thoracic Spine/ Lat/ Hamstring Warm-Up/ Dynamic Flex: – 4 direction ankle walk – Skip Series (low knee) – T Push Up Inchworm – Lateral March – Lateral Skip – Lateral Lunge PreHab Series: – (wtd) Deadbug:...
by BlackFlagAthletics | May 9, 2016 | CrossFit WOD
PreClass: Roll Out IT/ Calf – Vibe Plate Air Squat: 2 x 15 Warm-Up/ Dynamic Flex: – 400m Job – Super Lunge – walking Quad – Straight Leg March – Hip Gate – Walking Lunge PreHab Series: 2 Rounds – Kneeling Opposites: 10E...
by BlackFlagAthletics | May 8, 2016 | CrossFit WOD
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by BlackFlagAthletics | May 6, 2016 | CrossFit WOD
Warm-Up: – 400m Run – Super Lunge – Bunny Hops FREEZE TAG! Partner Workout: MetCon 1: 24,16,8 (each) OHS @ 115/75 – Scale as needed Bar Facing Burpees Then… MetCon 2: 6 Rounds (total) 10 DB Snatch @ 50/35 100m Run Then… Finisher: 2 Rounds...
