CrossFit – Thu, Oct 10
General Warm-up
Running line drill warm-up
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs
241010 (Time)
– RX –
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.
Stretching
1 set:
1:00 foam roll calves
1:00 standing pike stretch
– AT-HOME – (Time)
Same as Rx’d
– MASTERS 55+ – (Time)
Same as Rx’d
