CrossFit – Wed, Aug 5
General Warm-up
Every 2:30 minutes for 8 rounds, each for time (8 Rounds for reps)
100m Sprint
Feel: Gas
Pace: Reach
Target Score: Sub :30/interval
Firebreather Score: Sub :20/interval
YES- we have been sprinting with compilation to other movements but, ease into these rounds. Your first one should be 80-90% and then build to 90+%. know your body!
6 Sets (6 Rounds for reps)
10 Neutral Grip DB Bench Press
Rest 2:00
25ft Shoo the chicken Stretch + 50m Jog
25ft Toy Soldier Kicks + 50m Jog
25ft High Knees + 50m Jog
25ft Butt Kicks + 50m Jog
50ft Lateral Shuffles x2
400m Run
-Then-
3x 100m Runs with increasing intensity
*Run 50m easy to moderate then sprint the 2nd 50m.