Workout of the Day 02.05.






WarmUp Jog 600m and perform about 10 Reps of each Movement for quality. Mobility :

50 Grad CrossFits own Mobility Flow- Thanks Sebastian und Dennis!

#proud2b50grad






Workout


"1776"


TEAM WOD - IN TEAMS OF  2 - 3

(Please be aware of Social Distancing) Choose your own poison today... perform this WOD in any way you feel like it.

If you just have one buddy then perform 1184 Reps, and if you are alone then go for 592. Beginners please Cap this WOD at 20 Minutes. RX+ can also perform 1776 Reps with 2 Peeps. Only 1 Person works at a time. Perform at least 30 Reps of each Movement (there are 12 movements overall). Kettlebell Russian Swings BoxJumps / Tuck Jumps / Step Ups Pistols/ Goblet Squats / Air Squats Pushups/ Kneeling Pushups Burpees Pull-ups/ DB Renegade Row / Table Pull Ups / Ring Row RussianTwist SumoDeadlift High Pull DoubleUnders or Jumping Air Squats MedballSquat Clean and Thruster (Cluster) MedBall Slams  (AHAP) DB / KB Push Press /Bumper Plate S2OH / S2OH


Road Runner

10x 200m as fast as possible between 1 Minute Plank Hol



Cool Down


Walk

600m + perform 3 - 4 Static Stretches of the used muscles today.


Stretch about 30 to 40 Sec on each side:

Butterfly Hold









Wall Straddle








Hip flexor Hold







Spiderman lunge Hold







Squat Strech / Hold









Pigeon Hold








Couch Hold








Knee Hug Hold








Lying hamstring Hold








Ankle Stretch/Hold







Wrist Stretch/Hold








Wall Pec Stretch / Hold







Door frame Stretch / Hold






Underarm Stretch / Hold






Apley Stretch /Hold








McKenzie Stretch / Hold







Back Rack Stretch / Hold








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