CrossFit – Sun, Jan 8

Warm-up

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 50ā€™ High knees + 50ā€™ butt kicks + 50ā€™ Sprint

OR

Row

3 x 50m Legs only + 50m Hips and arms only + 50m Full stroke

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.