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CrossFit Workout 9.7.2017

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CrossFit Initiative – CrossFit

Warmup/Mobility

(00:00 -20:00)

Lax ball traps 1:00 each side

Foam roll thoracic 1:00

saddle stretch 2:00

child’s pose 1:00

Back hyperextension 1:00

Figure four 1:00 each side

Ankle dorsiflexion 1:00 each side

500m Row

Start slow and increase pace every 100m.

Finish fast

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Rowing/Instruction/Drills

(20:00 – 25:00)

Focus points

-Legs/Core/Arms (Order of movement out)

-Arms/Core/Legs (Order of movement on return)

-1 Count out/2 Counts back

-Use your legs. 60% of the power comes from the legs

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WOD

(25:00 – 55:00)

ALL: Metcon (3 Rounds for time)

With a running clock

at 00:00 Row 2k For Time

at 15:00 Row 1k For Time

at 25:00 Row 500m For Time

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Cool Down

(55:00 -60:00)

Walk 400m