What does Coach Heather do in between classes? Skill practice! 

 

What does Coach Heather do in between classes? Skill practice! 

 

We love CrossFit because it covers everything that life can throw at us. Do you know the domains of fitness?

Cardiovascular and Respiratory Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

 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)

3. ⭐“Michael”⭐
Three rounds for time of:
Run 800m
50 Sit-ups
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.


 

Have fun!
 

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