26 Mar CrossFit – Sun, Mar 26
CrossFit Metric – CrossFit
Warm-up
A. General
5 minutes Run or Row
B. Mobility
B1. Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Plantar Fascia (feet arches)
B2. 60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Specific
3 sets
50’ Butt kicks + 50’ sprint @ gradually increasing intensity
Conditioning
Conditioning (Time)
Run
20 mins out
-20 mins back, faster
OR
Row
20 minutes @ RPE 7
Rest 1 min
Row same distance for time
TC: 40 minutes
Score: Time
Extra Accessory
Stability (Checkmark)
RDL Airplane
Accumulate 10 repetitions/side
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