Clinton Hill, East Williamsburg – CROSSFIT
What song do you hear that makes you cringe every time?
Mobilize and Dynamic Stretch for (10-15 minutes)
400 meter jog then…
Shoulders – pvc pass throughs, box stretch, etc.
Hips – samson stretch, arch to hollow swings on bar, etc.
Quads – couch stretch
Hamstrings – inch worms, toe touch, etc.
Ankles – jump rope
In teams of two:
-both athletes run together and split up the reps, one works while the other rest.
5 rounds for time:
800 meter run
30 kettle bell swings (53/35#)
30 pull ups
Stretch / Cool Down
Cool Down (5-10 minutes)
Static (yoga) stretches: pigeon stretch, couch stretch, scorpion, etc.
Lots of fluid (keep hydrated)