May 11, 2023

CrossFit – Thu, May 11

Warm-up

A. General

200m Jog

2 x 25’ Knee to chest

2 x 25’ Lunge

2 x 25’ Toe touch/ toy soldier

2 x 25’ Hamstring scoop

Knee to chest: https://youtu.be/VW42KKmjEZY?t=41

Lunge: https://youtu.be/VW42KKmjEZY?t=88

Toe Touch: https://youtu.be/VW42KKmjEZY?t=153

Hamstring scoops: https://youtu.be/40uAbOMKUVU

B. Mobility

Downward dog + calf pedal

2 sets

2-3 Downward dogs

15-20 seconds calf pedaling

Technique
Running Drills (Checkmark)

– Seated arm action

– Pawing

– A-skip

– Straight leg running (forward shuffle)

– Fall into jog

Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
https://www.crossfit.com/workout/2013/05/09#/comments

TC: 25 mins

Score: Time

Scaling Options

Beginner

400m Jog

25 Back Extensions*

25 Anchored Sit-ups/ Band assisted sit-ups

Intermediate

800m run

35 Back Extensions

35 Situps

Extra Accessory
Stretching (Checkmark)

Lower Body Stretching

– Hamstring Stretch

– IT Band stretch