Wednesday, July 13

Prep

Equipment required: Foam roller, jump rope

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Biphasic Hip Flexor Stretch 60s each side

4) AMRAP 6:

– 30s Jump Rope Practice

– 20 ft. Bear Crawl

– 10s Hollow Hold

– 5 each BW Lunges

A.

4 Rounds For Time With A Partner

400 Meter Run

50 Air Squats

50 Double Unders

50 Hollow Rocks

100 Meter Front Rack Carry

– Goal: Challenging effort with nasal breathing, sustainable split times on the Run.

L2: (30s of Double Under Attempts)

L1: (600 Meter Run) (30 Air Squats) (30 Hollow Rocks) (Single Unders or Penguin Taps)

TIME CAP = 30:00

B.

Wheels on the bus

3 x 30-45s. Rest 60s.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from No Excuses CrossFit