CrossFit Inside Out – CrossFit
QOTD (Question of the day)
What’s your biggest goal this year?
Happy Birthday Coach Alyssa! Give her a fist bump if you see her today or make her do burpees.
Warm-up
“Funnel Tag”
-then-
20 Jumping Jacks
10 Push-ups
20 Sit-ups
20 Walking Lunges
Foam Rolling x 10 slow passes each
– Quads
– IT Bands
– Hamstrings
– Thoracic Spine
Metcon
Metcon (Time)
5 Rounds with a partner:
200 Meter Shuttle Sprint (every 50m)
20 Walking Lunges
30 (2 Count) Mountain Climbers
40 Double Unders
30:00 Time Cap
Rest as necessary, however,
Work is NOT split.
Both athletes will complete 5 rounds.
(Double Under attempts, 2:1 Singles)
Score is answer to the QOTD
Strength
1a) Alternating DB Curls x 10 ea. Rest 45s.
1b) Banded Pushdowns x 20. Rest 45s.
1c) Side Plank Crunch x 10 ea. Rest 45s.
Extra Credit Work
Row or run at easy pace for 5:00 then static stretch for 5:00