11 Feb CrossFit – Sat, Feb 11
CrossFit Metric – CrossFit
Warm-up
A. General
3 min Machine @ increasing intensity
B1. Mobility
Prayer stretch
2-3 sets of 5 deep breaths
Rest as needed between sets
https://www.youtube.com/watch?v=umCOjch2kG0
B2. Mobility
Half kneeling hip flexor stretch
5/5 reps @ 7 sec hold- Glute contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
Running drills:
– Arm action drill: https://youtu.be/XiES8Mygfj4
– High knees against wall: https://youtu.be/zkBD86mSliQ
– A skip: https://youtu.be/A7r6yCpmSrA
– Butt kicks: https://youtu.be/xRjl6d9mtCo
– Lean into jog: https://youtu.be/Keh2a-__Z9I
Metcon
A: Metcon (Time)
With a Partner
4 rounds for time
15 Synchro Burpees
40 Russian KB Swings @ 32/24kg
1000m Row/2000m Bike
TC: 30 min
Score: Time
Scaling Options
Beginne r
10 Burpees
30 Russian KB Swings @ 16/8kg
800m Row
Intermediate
@ 24/16kg
Sorry, the comment form is closed at this time.