Wednesday, September 5, 2018

CrossFit Feral – NW – CrossFit

– Skill: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals.
– Metcon: Your goal should be to complete your work at around 70% effort today where all of your splits stay within 30s of each other. Today is also a good day to focus on dialing in your pose running mechanics.

Warm-up

Warm-up (No Measure)

PVC Game

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Then, 400 Meter Run

Skill

Gymnastics Skill Work

3 Rounds for Quality:

12s L-Sit Hold

12s Ring Support

25s Handstand Hold or Walk

Metcon

Metcon (Time)

5 RFT (25:00 cap):

Run 400 Meters

20 Ground to Overhead with a plate (35, 15)

12 Burpees to your Plate

RX+: (45, 25)

L2: (25, 10)

L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)

Recovery

5 Minutes of “Recovery” work ie.

Bike, Jog, Light sledpull powerwalk done at a conversational pace.