CrossFit – Tue, Feb 14
Warm-up
Metcon
The Next Episode (Time)
5 Sets:
8×25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-
Strength Warm up
3 Sets:
10 Hand Release Push Up
10 Single Arm Bench Press R/L (Light-Moderate)
Bench Press (3 x 8 Tempo Bench Press @6-7/10 RPE
*10 Banded Bicep Curls in between each rep.
*10 Banded Bicep Curls in between each rep.
)
Tempo: 3 seconds down, 0 second pause at bottom, 2 seconds up, 0 second pause at top
Post Workout Mobility
1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
1minute Lacrosse Ball Glute Smash (each side)
1 minute Spiderman Stretch (each side)
3 Sets
1:00 Jog
10 Inchworm w/Push-Up
5 Box Jump w/Step Down
1 set (at workout pace):
2×25’ Shuttle Sprints
2 Burpee Box Jump Overs (at workout height)
2×25’ Shuttle Sprints