CrossFit – Mon, Oct 24

Front Squat Warm-UP
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Front Squat (5×3 @77%)

Every 2:00

Pre-MetCon Warm-up
Hinshaw Run Warmup
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)

Side step out and back
Side step jumping jack out and back

Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk

Seated Arms Only Run Motion (:40 to build speed through arms)
Standing Heels down Arms Only Run Motion (:40 to build speed through arms)

RUUUUN (2 Rounds for reps)

2 Sets (1 set every 10:00)
400m Run
40/32 Calorie Echo Bike
400m Run

*Sub 50/40 Calorie Assault Bike if needed

Post Workout Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)