CrossFit Brigade – CrossFit
Jumping Jacks & Torso Twists
Cherrypickers & Arm Circles
Forward Lunges & Up/Back/Overs
Side Lunges & Air Squats
Lat Activiations & Hollow/Arch Swings
Strict Pull Ups (partner assisted)
Push Ups (from knees or box if needed)
Stagger start or start half on Cash Out for larger classes.
Splash Zone (Time)
1,500 Meter Row
150 Double Unders
10 Rounds of Cindy
Row could be subbed for a 800M run.
Rx+ is C2B & Weighted Vest for Cindy
10 Barbell Rollouts
20 Elevated Glute Bridges
30 Second GHD Supine Hold
30 Second Superman Hold
Rest 2 minutes between sets.
Sets of the static holds do not need to be unbroken.
Foam roll hamstrings, quads, & low back.
Use KB to smash calves.
Use lax ball to smash sub scap and pecs.