WarmUp Jog 600m and perform about 10 Reps of each Movement for quality. Mobility :
50 Grad CrossFits own Mobility Flow- Thanks Sebastian und Dennis!
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