Workout of the Day 22.04.





WarmUp 2 Rounds for Quality

30 seconds ON / 15 seconds OFF

SingleUnders Hollow hold Backward SingleUnders Arch hold DoubleUnders Burpees Mobility 10 - 20 Lying down knee hugs 10 - 20 Hip flows  10 - 20 T-Rotation Stretch 10 Jefferson Curl 





Strength

3 Rounds

15 x 30 seconds ON / 30 seconds OFF 1. Good mornings 2. Bulgarian Split Squats (left) 3. alt. Pistols / Backward Lunges 4. Sumo Deadlifts 5. Bulgarian split squat (right) Workout


CrossFit Official "Support Your Local Box" - Fundraiser WOD 2 For Time:

100 DU / 1:15 Attempt / 200 Singles / 50 Jumping jacks

21 Burpees

75 DU / 1: 00 Attempt / 150 Singles / 35 Jumping jacks 15 Burpees

50 DU / 0:45 Attempt / 100 Singles / 20 Jumping jacks

9 Burpees Roadrunner 3 x 2krun 80% speed, between 2 minutes rest


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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