CrossFit – Tue, Oct 17
Tuesday WARM up
1. Movement Prep/Activation and Increasing Heart Rate*
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
3 sets:
3 Kip Swings
2 strict pull ups
3 Inch Worms
5 Dynamic Squat Stretch
Tuesday Metcon (Time)
10 Rounds
200m Run
3 Bar Muscle Ups
time cap: 15mins
Accessory
4 Rounds
10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
14 Cossack Squats (7 per side)
-Rest 2 min b/t rounds-