Wednesday 4-19-17

Coach's thoughts on today:
This workout may need to be run in heats depending upon how many people show up for each class. This is a little sprint (ish) workout. Go as fast as possible.

trojan-crossfit-wod-crossfit-meme-5-rounds-for-time-burpee-box-jumps-pull-ups-400x280.png

Warm-up:15min

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Metcon

  • Form: Metcon (Time)

500m row
200 Burpee Box jump overs
400m run
20 Jumping Pull-ups

  • C/I: Metcon (Time)

500m row
40 Burpee Box jump overs (24/20)
400m run
40 Pull-ups