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