Tuesday 171128

I. General Warm-Up

8 “Shin Box” w/ hands

4 “Shin Box” w/ one hand (each)

4 “Shin Box” no hands

4 “Shin Box” + extension

4 “Shin Box” + extension + lunge

 

II. Skill Work

10 yds each:

Carioca (each)

Lateral shuffle (each)

Back pedal

High skips

High knees

Butt kicks

Bear crawl

Crab walk

 

Transition and Build Up 15:00-20:00

Set up boxes, take warm-up reps.

 

III. Workout Of The Day

Rx

4 Rounds For Time:

400m Run

20 Box Jump Overs (24/20)

 

Scale 1

4 Rounds For Time:

400m Run

20 Box Jump Overs (20/16)

 

Scale 2

4 Rounds For Time:

400m Run

20 Box Jump or Step Overs (20/12)

 

PERCEIVED INTENSITY - 7.5/10

 

INTENDED STIMULUS

Aerobically challenging piece. Could be one of the last outside days of the year, so enjoy! Be smart about box height and how each round is approached after coming off of the run.

 

IV. Accessory, Recovery, Community

Deep lunge calf stretch 2:00/side

Straight leg front straddle 2:00/side

Crossfit Enhance