CrossFit – Thu, Dec 5

BayWay CrossFit – CrossFit

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General Warm-up (Checkmark)

Running line drill warm-up

1-2 rounds:

Hip rotations – out and around

Hip rotations – in and out

Heel walks

Toe walks

Outside feet

Inside feet

A skips

B skips

C skips

High knees

Butt kicks

Carioca

Skipping (forward/back/height/length)

Shuttle runs

241205 (5 Rounds for time)

– RX –

Every 4:00 for 5 sets:

400-m run

– Score is slowest effort.

– Rest with the remaining time.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Every 4:00 for 5 sets:

200-m run

– Score is slowest effort.

– Rest with the remaining time.

– MASTERS 55+ –

Same as Rx’d

400m Run (Time)

Max Effort 400m Run
Record fastest time

Skill Work (Checkmark)

Post-workout:

200-m front rack hold carry

– Switch arms as desired

Stretching (Checkmark)

1 set:

:30 foam roll calves/side

:30 foam roll quads/side

– AT-HOME – (5 Rounds for time)

Same as Rx’d, intermediate, or beginner