Warm-up:
Dynamic Warm-up
1600m Easy Run
WOD:
For Time:
Cool-down:
1600m Easy Run
Static Cool-down
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#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout
#running #runningmotivation #runningcommunity
Warm-up:
Dynamic Warm-up
1600m Easy Run
WOD:
3 RFT:
Cool-down:
1600m Easy Run
Static Cool-down
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#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout
#running #runningmotivation #runningcommunity
Warm-up:
Dynamic Stretching
10min Easy Run
1min Rest
WOD:
3 Rounds:
1min Burpees
1min Hovers
1min V-Ups
1min Bicycles
1min Rest
Cool-Down:
10min
Static Stretching
Post time and distance to comments:
Warm-up:
1600m Easy Run w/4x100m Sprints
Dynamic Stretching
WOD:
3 RFT:
V-Ups
400m Run
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Cool-Down:
Static Stretching
Warm-up:
800m Easy Run w/2x100m Sprints
Dynamic Stretching
WOD:
AMRAP 20:
Chinups
V-Ups
400m Run
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Cool-Down:
Static Stretching
Warm-up:
Dynamic stretching
Optional agility drills of choice
MetCon:
For Time:
25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees
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Cool-Down:
Post workout stretching
Warm-up:
1600m Easy Run
MetCon:
For Time:
25 Burpees
25 Hovers
25 V-ups
25 Bicycles
25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees
Cool-down:
1600m Easy Run
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Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
V-Ups
Glute Hamstring Raises
Cool-down:
1600m Easy Run
For Time:
25 Burpee
25 Hover
25 V-Up
25 Bicycle
25 Burpee
25 Hover
25 V-Up
25 Bicycle
25 Burpee
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For Time:
800m Run
Complex (x5)
800m Run
Complex (x5)
800m Run
Complex (x5)
800m Run
(Recover to 75% before each run)
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Complex:
3 Close-Grip Pushup
6 Alternating Split Lunge
9 V-Up
