CrossFit – Sun, Jan 8
Warm-up
Conditioning
Aerobic Base (Time)
Row or Run
7 rounds
800m @RPE 7
Rest 2 mins between rounds
TC: 40 min
Score: Interval Average
Scaling Options
Beginner
7 rounds
400m @RPE 7
Intermediate
7 rounds
600m @RPE 7
Perform
N/A
Extra Accessory
Accessory (Checkmark)
Half kneeling landmine press
4 x 8/8
*pause at the forehead in the eccentric for 2 seconds.
A. General
3min Easy run, nose breathing
20 straight leg front to back swings/leg
20 straight leg side to side swings/leg
B. Mobility
Standing straddle forward fold 60s
Standing quad pull 30s/30s
-Squeeze the glute to increase hip flexor range
C. Specific Drills
2 sets
Run
3 x 50’ High knees + 50’ butt kicks + 50’ Sprint
OR
Row
3 x 50m Legs only + 50m Hips and arms only + 50m Full stroke