CrossFit – Thu, Aug 17
Metcon – Thursday (Time)
1600m Run
2000m Row
1600m Run
2000m Row
1600m Run
Time Cap:30mins
Warm up – Thursday
Hinshaw Warm up
Perform each drill for 10m out, then walk back:
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
Metcon – Thursday (Time)
1600m Run
2000m Row
1600m Run
2000m Row
1600m Run
Time Cap:30mins
Thursday Optional Extra
Arms and Shoulders Warm-up
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions