CrossFit – Thu, May 11
Warm-up
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
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
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