Warm-up:
Dynamic Warm-up
WOD:
3 RFT:
Cool-down:
Static Cool-down
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#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout
#running #runningmotivation #runningcommunity
Warm-up:
Dynamic Warm-up
WOD:
3 RFT:
Cool-down:
Static Cool-down
Post time to comments:
#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout
#running #runningmotivation #runningcommunity
Warm-up:
Dynamic Stretching
WOD:
3 RFT:
Post time to comments:
Cooldown:
Static Stretching
Warm-up:
800m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Glute Hamstring Raises
Reverse Lunges
1600m Run
(Recover to 75% before and after each run)
Cool-Down:
800m Easy Run
Static Stretching
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Warm-up:
800m Easy Run w/2x100m Sprints
Dynamic Stretching
WOD:
3 RFT:
Reverse Lunges
800m Run
Post time to comments:
Cool-Down:
800m Easy Run
Static Stretching
Warm-up:
400m Easy Run
Dynamic Stretching
WOD:
AMRAP 30:
Ring Rows
Reverse Lunges
800m Run
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Cool-Down:
Static Stretching
Warm-up:
Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)
Weightlifting:
Hang Power Snatch: Find 1RM
DE Upper:
Speed Bench (Bands Down): 40%x3x10
MetCon:
3 RFT:
Pullup
Reverse Lunge
AB Circuit
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Warm-up:
Warm-up:
10 Minute Easy Run
MetCon:
Weightlifting: Deadlift (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Reverse Lunge
Post time and total number of rounds to comments:
Cooldown:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Warm-up:
Warm-up:
10 Minute Easy Run
MetCon:
Gymnastic: Reverse Lunge (Find 10RM)
Cooldown:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Warm-up:
Warm-up:
10 minute Easy Run
Gymnastic/Weightlifting:
MetCon:
3 RFT:
10-30 Pushup
10 Reverse Lunge (75% of 1RM)
Post time comments:
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
SPD CrossFit 