Thursday 180322

I. General Warm-up

complete in 12-15yd segments

High Knee Carioca x2

Over the hurdle

Knee to chest

Figure Four + Lunge w/ torso twist

Toe Touch

Bear Crawl

High Knees

Butt Kicks

Burpee + Broad Jump

Side Step w/ Jumping Jack

Lateral Shuffle

 

II. Workout Of The Day

3 Rounds:

1:00 Row

1:00 Jump Rope (Double-Unders/Single-Unders)

1:00 Burpees

1:00 Bike

2:00 Rest

 

PERCEIVED INTENSITY – 6-7/10

 

INTENDED STIMULUS

Aerobic intervals to breath and sweat a bit before the Open workout tomorrow. If you need to use this as recovery, do so! Athletes can start at different stations and rotate through. 

 

III. Accessory, Recovery, Community

1.      Couch stretch 3:00-5:00/side

 

IV. Supplemental Work

Thursday:

Bike 8:00 easy pace

Crossfit Enhance