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10/24/2015

23
Oct

10/24/2015

Clinton Hill, East Williamsburg – CROSSFIT

QOD

What song do you hear that makes you cringe every time?

Warm-up

Mobilize and Dynamic Stretch for (10-15 minutes)

400 meter jog then…

Shoulders – pvc pass throughs, box stretch, etc.

Hips – samson stretch, arch to hollow swings on bar, etc.

Quads – couch stretch

Hamstrings – inch worms, toe touch, etc.

Ankles – jump rope

WOD

In teams of two:

-both athletes run together and split up the reps, one works while the other rest.

Metcon (Time)

“Eva” (benchmark)

5 rounds for time:

800 meter run

30 kettle bell swings (53/35#)

30 pull ups

Stretch / Cool Down

Cool Down (5-10 minutes)

Foam roll

Static (yoga) stretches: pigeon stretch, couch stretch, scorpion, etc.

Lots of fluid (keep hydrated)

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