Wednesday 8/8/18

8
Aug

Wednesday 8/8/18

Oak City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

300-m Jog

5 Manmakers – light DBs

200-m Run

10 Front Squats

100-m Run (faster)

In Partners:

P1) 1 min. Hip Distraction each side

P2) 1 min. Spiderman each side

Switch

P1) 1 min. Ankle Distraction each side

P2) Hip Flow #1

Switch

Workout Prep

Warm-up (No Measure)

30 sec. Front Rack Stretch with PVC each side

10 slow controlled Front Squats with PVC

30 sec. Flag Pole Stretch each side

10 slow controlled Front Squats with empty barbell

Weightlifting

Front Squat (Work up to a 5RM)

Workout Prep

Warm-up (No Measure)

With Metcon weight

100-m Run + 10 Front Squats

Metcon

Rx: Metcon (Time)

3 Rounds

Run 400m

20 Front Squats 95/65

Rx+ 115/75

Cool-down

Warm-up (No Measure)

Spend 2 min. in the Frog Pose

Spend 1 min. in Supine Pigeon Pose each side