Sunday, May 9th 2021

9. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

5min Run

*Emom 5 air squats 5 backward arm circles

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

2 sets

50ft A skips + 50ft sprint

50ft Butt kicks + 50ft sprint

10 spiderman stretch

3 inch worms

Metcon

A: Metcon (Time)

3 rounds

Run 800m

20 Burpee to target @6″

Run 400m

20 Push-ups
Score: Time

TC: 35mins

Scaling options

Beginner

3 rounds

Run 400m

15 Burpees

Run 200m

15 Elevated Push-ups

Intermediate

3 rounds

Run 800m

15-20 Burpee to target @6″

Run 400m

12-20 Push-ups

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