Events:
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– GPP: Today’s work is geared toward allowing you to split work as you feel works best for your team. Overall, have fun and worry about quality over quantity.
B) Warm Up/Mobility (3:00 – 15:00)
Group Indian Run!
Have athletes gather in a single file line outside. Everyone begins jogging together, staying in line. The Indian Run begins when the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line. Continue for 400 meters. Finish with 5 minutes of dynamic movements.
C) Metcon (20:00 – 50:00)
With a partner:
10 Minutes of Sledpull or Push Max 100 Ft. Intervals
8 Minutes of Shuttle Sprint x 100 Meters Max Intervals
6 Minutes of DB Man Makers Max Reps (40/30)
4 Minutes of Turkish Get-ups for Max Reps (53, 35)
*Alternative for 10 min Sled push/or pulls
– Max Calories Air Bike or Ski Erg
– Max Rounds in 10 Minutes of 25 Calorie Row/25 Russian KBS (70, 53)
— 40 Cal row, 40 Body Weight lunges
– Max Calories Air Bike or Ski Erg
– Max Rounds in 10 Minutes of 25 Calorie Row/25 Russian KBS (70, 53)
— 40 Cal row, 40 Body Weight lunges
D) Recovery (50:00 – 60:00)
5 minutes of light foam rolling
5 Minutes of Parasympathetic Breathing