We love CrossFit because it covers everything that life can throw at us. Do you know the domains of fitness?
Cardiovascular and Respiratory Endurance
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
2. Run prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)
Three rounds for time of:
50 Hip extensions
25 min. cut-off
LIII: as written. Butterfly sit-ups (If you have never done a high volume of hip extensions, be cautious!)
LII: Anchored Sit-ups, sub PVC or light (33/15lbs) barbell good mornings for hip extensions
LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings.