CrossFit – Tue, Sep 17
Tuesday Mindset
Warm-up
General Flow 0:20 each
- Jump Rope (Single Unders)
- Dynamic Leg Swings (Front and Side)
- Active Spidermans
- High Knees
- Butt Kicks
- 200m Jog
- Scapular Pull-Ups
- Hollow Holds
- Kipping Swings
- Air Squats
- Plank Shoulder Taps
- Jump Rope (Double Under Practice)
- 100m Run
Specific Warm-Up
TTB
- 0:20 Active Hang
- 0:20 Hanging Knee Raises
- 0:20 Kip Swings
- 0:20 Kipping Leg Raises
- 0:20 Toes-to-Bar (Scaled as Needed)
Primer
- 15 Double Unders
- 200m Run
- 5 Toes to Bar
Metcon
Parti Time (Time)
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
300 Double Unders
2 Mile Run
100 Toes to Bar
Partition However You'd Like
*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.
REPEAT FROM 9/5/23
Accessory
Papa Bear (Checkmark)
“Papa Bear” (Durability)
For Quality:
400 Meter Bear Hug Plate Carry
@weight(45/35)
W. Clement Stone
“No matter how carefully you plan your goals they will never be more than pipe dreams unless you pursue them with gusto.”
Planning is essential, but it’s your passion and energy in pursuing goals that turn them into reality.