WOD 4.3.20

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

Categories: WOD

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