Wednesday 3-29-17

Coach's thoughts on today:
So yes this is partly for my own amusement. I know many of you haven't done a cartwheel since grade school and you didn't do it well then either. But a cartwheel is a basic gymnastic movement and gymnastics is a foundation of CrossFit, you need to be able to control your body in space, so we're doing this!
The metcon is being done on a running clock with no rest. As soon as the first 4min is up, immediately start the next run.

 

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY

~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Skill:15min

  • Cartwheel 

http://youtu.be/lBRdXOkXQmE

Metcon:21min

  • Form: Metcon (3 Rounds for reps)

4min:
400m run
Max Box Jumps
7min
600m run
Max Box Jumps
9min
800m run
Max Box Jumps

  • Con: Metcon (3 Rounds for reps)

4min:
600m run
Max Box Jumps (24/20)
7min
800m run
Max Box Jumps
9min
1200m run
Max Box Jumps

  • Int: Metcon (3 Rounds for reps)

4min:
800m run
Max Box Jumps (24/20)
7min
1200m run
Max Box Jumps
9min
1mile run
Max Box Jumps