CrossFit – Wed, 16 Sep

CrossFit D.E.C.K – CrossFit

The Daily Dose #3 (Checkmark)

6 minutes

1 min pec smash on rig with lacrosse ball

1 min each side banded shoulder distraction + lunge

1 min each side calf foam roll

Warm up (Checkmark)

Calf stretching

20 calf raises

20 tib raises

3x

10 each side loaded calf raises single leg

10 each side soleus raise (bent knee)

5 inchworm to push up

5 tuck jumps

Core and power (4 Rounds for distance)

4 rounds

2 Attempts at max height hurdle jump (use a band across boxes- 2 step entry allowed)

into 1x heavy backward sled pull 18m

10 Russian Push Ups/1 Min plank

Metcon (Time)

1000m Run

50 double unders

10 wall climbs/ onto 20kg plates (Rx+)

800m run

40 double unders

8 wall climbs

600m run

30 double unders

6 wall climbs

400m run

20 double unders

4 wall climb

200m run

10 double unders

2 wall climb

Courage, Commitment, Community.