21
Dec
Life is 10% what happens to you and 90% how you react to it. Charles R. Swindoll
Live Free CrossFit – CrossFit
Metcon (No Measure)
A) Recovery Session (for competitors)
This is a full body recovery workout with a mix of movement and mobility work. Mobility work is focused on hip flexors and posterior chain while the movement is full body and knee/hip dominant.
1. Cat cow x10
2. Scorpion x 5 each side
3. Mountain climber hip mobility x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
6. Half kneeling db press x 5 per side
7. Star Plank x 15 sec per side
8. Single leg step up x5 each leg
24 min amrap
Metcon (Time)
B) Endurance session (non competitors)
1 mile run
30 air squats
30/20 push ups
30 sit ups
800m run
20 air squats
20/15 push ups
20 sit ups
400m run
15 air squats
15/10 push ups
15 sit ups
24 min cap