CrossFit – Tue, Dec 24
HOLIDAY HOURS! Enjoy your holiday and make a plan to get in for some classes!
Warm-up
Warm Up
1. Movement Prep/Activation
AMRAP 5
20 Mt Climbers
5/5 Long lunge with reach
5 Inchworms with push up
Workout
Tabata It (2 Rounds for reps)
Tabata Bottom to Bottom Air Squats
8 Rounds
20 Sec Air Squats
10 Sec Air Squat Hold (bottom)
-no rest, running clock
After 8th Round, Rest 1 Minute
Tabata Burpees
8 Rounds
20 sec Burpees
10 sec rest
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Couch Stretch (each side)
2x 10 Reverse Leg Raises (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Dorsiflexion Matrix
Couch Stretch
Reverse Leg Raises