CrossFit
Warm-Up / Skills
Dynamic Warm up (running drills)
-high knees
-butt-kicks
-side shuffle
-sprint
-lunge elbow to instep
Strength
Exercise: Back Squat/lbs
Reps: 2 x 12 @ 60%
“Sprint Intervals”
4 Rounds
Sprint to big sign and back
Rest 3 minutes
*Score total time
**THIS IS A SPRINT!!!!!
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
“Mobility Hip”
40 on 5 off (1-3 rounds)
Couch stretch rt / lf
Banded Hamstring rt / lf
Pigeon rt / lf
Kstar Lunge rt / lf
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs