Main – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (No Measure)
200m run
rest 2 min
400m run
Rest 3 min
800m run
70-75%….work on front foot strike
https://www.youtube.com/watch?v=wRkeBVMQSgg
Mobility/Skills
Metcon (No Measure)
@ 6:30 PM with Rich
A) Core Warm-up and general mobility and stability
B) Hip/shoulder/foot/ankle mobility
C) Skill Work – Ring negatives.