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