Warrior’s Path CrossFit – CrossFit
WU: Running Warm Up (No Measure)
First Half of Chris Hinshaw Running Warm-up
Jog 200-400 m.
Dynamic Flexibility
*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)
*Ankle Rotations (10 R and L, clockwise and counter-clockwise)
*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles
Hip Mobility
*Side High-knee Karaoke drill (10 yards on each side)
*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over
imaginary hurdle (10 yards)
*Walking while pulling knee to chest (while standing tall)
*Walking while pulling inner ankle up to chest (“Figure 4″)
WO: Metcon (3 Rounds for time)
3 Rounds
Run 400 Meters – Jog 200 Meters
Run 200 Meters – Jog 200 Meters
Run 100 Meters – Jog 200 Meters
Rest 2 Min
Scale to:
Jog 200 – Walk 200
Jog 150 – Walk 200
Jog 100 – Walk 200
**RX + Wear a weight vest or ruck sack