CrossFit – Wed, Sep 4
Wednesday Mindset
Warm-up
General flow 0:20 each
- Quad pull
- Knuckle draggers
- Arm circles
- Downward dog
- Spiderman
- Step ups
- Lunge + reach
- Bunny hops
- Step ups
- Vertical jumos
- Air squat
- Box jump
Specific Warm-Up
Wall ball
- 5 medball deadlift
- 5 medball squat clean
- 5 medball push press
- 5 medball thruster
- 5 Wall balls
Primer
- 200m Run
- 6 Wallballs
- 6 Box Jumps
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Accessory
Zone 2 Bike Erg
20-30 minte bike erg (conversational pace)
Yogi Berra
“Life is a learning experience, only if you learn.”
Life offers lessons at every turn, but it’s up to you to be open to learning from them.