Wednesday April 28

26
Apr

Wednesday April 28

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS (25’ down w/ light jog back to the start)

25’ Walking Knee Hug

25’ Walking Figure-4 Stretch

25’ Quad Stretch

25’ Toy Soldier Kicks

25′ Duck Walk

25’ Butt Kickers

25’ High Knees

25’ Power Skip

into..

Calf Stretch

Scorpion Stretch

Weightlifting

EMOM X 15

Minute 1 :40 KB Front Rack Hold (2 kb)

Minute 2 :40 KB Suitcase Hold (1 kb – switch arms each round)

Minute 3 :40 Wall Sit Hold

Run Burpee 2 (AMRAP – Rounds and Reps)

Every 3 minutes for 5 sets:

400m run

10 Burpees

Rx+ All rounds completed sub 2:20
400m Run = 8 possible reps (1 rep per 50m)

Total possible reps = 90

Bright Spot

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

100m Run (Time)

Cool Down

100m Cool Down walk (nasal breathing)

1:00 Standing Calf Stretch/side