Tuesday, October 17, 2017

North Durham CrossFit – CrossFit

Early Arrivals

Warm-up (No Measure)

roll out quads with foam roller

couch stretch (~2 min/side if time)

Skill Development

Warm-up (No Measure)

accumulate 2min hollow hold

50 PVC pass throughs gradually moving hands closer together, as long as you can keep arms straight

Group Warm-Up

Warm-up (No Measure)

400m jog

10 squat and pivot

10 over the fence, under the fence; 5/side (https://www.youtube.com/watch?v=-a8pvQ-wdC0)

10 walking straight leg kicks

5 inchworms

10 reverse lunge (in place 5/side)

10 glute bridges

Metcon

Metcon (Time)

*maintain pace

1 Mile Run for time

rest as needed, then

Metcon (Time)

100 DUs for time