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CrossFit — October 8, 2019

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10.8.19

Warm-up
WARM UP

200m Run as a Class
Down and Back DB Waiter Walk
10 Scap Push Ups
10 Up + Down Dogs
5 Inchworms + Push Up
10 DB Windmills each arm
1 Wall Walk + 10 Scap Push Ups
5 Pike Bear Crawl HSPUs
200m Run at high intensity
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Handstand Push-ups (4-10 Reps every 2:00 for 6 Sets)
*Options based on ability: Deficit Strict/Kipping, Neutral Strict/Kipping, 1-2 Abmats Strict/Kipping, Knees/Feet on Box in Pike
*Rx+ Max Distance Unbroken Handstand Walk on the odd minute between sets
Metcon (Time)
For Time (22:00 Cap)
1.5 mile Run Buy In
-then-
3 rounds:
15 Calorie Row
10 burpees over the rower

*Rx+ wear a vest
*Those athletes not allowed to run should bike 4 miles
*Stimulus: The run should be completed in no more than 15:00. If you doubt your ability to run under a 10:00/mile pace, shorten the run to 2000m.
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Warm-up
COOL DOWN

Lacrosse Ball Smash Shoulders and Plantar Fascia Massage
Foam Roll Quads and Calves