CrossFit Endurance - Monday, 22 June 2015

CrossFit Endurance – Monday, 22 June 2015

    RED PANTHER BLUE PANTHER BLACK PANTHER
Pre Warm-up  
Warm-up inclusion Mobility 2 Min row:
5 seconds all out, 15 sec conversational

Banded partner runs:

Each partner completes 5 x 15 M medium resistance sprints (band around hips)
Then after each sprint – 10 light KB swings

Dynamic stretch:
3 rounds:
3/3 Heaven and earth lunge with hamstring stretch
3 deep squat broad jump
3/3 sidewards leg swings
Activation
Movement Prep
PART “A” – Skill  
PART “B” – Strength 4 Rounds of:
5 barbell row (fast up, slow down)
5/5 Single leg KB deadlift
5/5 Hip bridges
5/5 Banded side walks

(Working posture and glute activation)
PART “C” – Assistance  
Home work for next week class Death by 3 Calorie Row
(Increase each minute by 3 calories)
When fail – AQAP 800M Run

Rest 5 minutes

(Death by 3 Calorie Assault Bike)
Increase each minute by 3 Calories
(When fail AQAP 400M Run)
PART “E” – Compensation / Cool Down Poas release and calf/ foot smash
Posted in Workout of the Day
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