crossfit
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Warm up – 2 rounds 20 Mountain Climbers 10 Pass Throughs 20 Jumping Jacks 10 Stalder -> Down Dog -> Up Dog -> back to stalder A) 1/2 Kneeling Press – 4 – 8 reps per arm rest 90 sec x 4 sets B) YTWA’s on floor x 10 per position rest 60 sec x […]
Buy in – EA Warm-up Metcon – In Honor of Const. Heidi Stevenson 23 min AMRAP 23 Air Squats 23 Push-ups 23 Push-ups 23 Kettlebell Swings 23 Jumping Lunges (I made a mistake when videoing) 23 Sit-ups 23 Box Jumps Buy out – Relax!Spend 5 min on back, feet up! Nose breathing only!
Warm up – 2 Rounds 10 Power Skips 10 Crossed Side to Side 10 /side T-spine Openers 10 /side Shoulder External Rotation w/PVC A) Hang DB Split Snatch x 10 /arm *alternate feet each rep rest 90 sec between sets x 4 sets B) Hang DB Split Clean x 10 /arm *alternate feet each rep […]
Rest/Recovery day!! 30-60 min walk or hike!!Spend some time for some self care. Read , Breathe, Stretch, Eat some quality food and lots of water!!
Warm up – 1 Round 1:00 Jumping Jacks Squat Prep Cycle + 10 Pass Throughs 1:00 Jump – Taps Squat Prep Cycle + 10 Pass Throughs 1:00 Lateral Line Hops Prep – 3 Rounds 6 Deadlift to Knee 6 Full Deadlift 3L/3R Single Arm Front Squats 3L/3R Single Arm Thrusters 6 Sit-ups 3L/3R Step-ups Metcon […]
Warm up – 25 foot drills (there and back) Knee Hug March Lunge to Lizard SLRDL to Kick Hurdle Walk Overs Backwards Hurdle Walk Lateral Duck Unders Reaching Forward Duck Walk Reaching Reverse Duck Walk Anklings Ankle to Elbow Butt Kicks High Knees Power Skips Prep- 400m Run – 200 easy 200 Moderate then 1 […]
