CrossFit – Wed, Dec 13
Hinshaw Run Warmup
25′
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)
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)
Warm Up Part 2
Pavlova (2 Rounds for reps)
2 Sets
Row (OR Ski)
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort
-rest 3 minutes-
Run
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort
-rest 3 minutes-
*learning how to switch gears
Scoring: Time
Cool Down
1 Minute Hamstring Smash (each side)
2. Movement Prep/Activation and Increasing Heart Rate
2-3 Rounds
200m Ski
200m Run
3. Workout Prep
1 Set (at 90% effort):
100m Ski
100m Run