SATURDAY 200328

CrossFit Rx – CrossFit

Announcement

Join us at 10 AM for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

https://zoom.us/j/245842897

Metcon (Time)

Pressing Gymnastics #2 | TTT Warm-up Series

https://youtu.be/u4qzb2I8U7k

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Squat Warm-up #1 | TTT Warm-up Series

https://youtu.be/iLs2Y2NyTb0

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2 Sets:

30-60 second Run

…into:

2 Rounds:

4-6 Burpees

8 Walking Lunge Steps

…into:

30-60 second run

Rest/Walk 60 sec b/t sets or as needed

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For time:

1 mile Run

…into

10 Rounds:

8 Burpees Facing Object

50′ Walking Lunge

…into

1 mile Run

(Sub 50 mountain climbers, 25 tuck jumps, 50 sit ups for each mile if not running today)

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Sit down and lay out some training goals for this quarantine.  These goals should be more about your process and your routine than setting specific pr’s.  Some examples could include:

– Read 20 minutes a day

– Perform all the ‘at home’ workouts

– Meditate for 10 minutes

– etc.

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Cool Down Thoughts:

Spend 5 minutes working on foot mobility. Try to spread your toes apart. Can you pick up your big toe and keep the rest of your toes on the floor? What about keeping your big toe on the floor and picking the rest of your toes up?

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Use this strange period to get better and set some focused goals for the break!

Self Abdominal Massage Meditation

You can find images of all of these on this post:

https://www.instagram.com/p/B9C9uMyn-sm/?igshid=1jriptl8875lo

A1. two handed larger clockwise circles just under the solar plexus – 21 reps x3

A2. two handed small circles clockwise from solar plexus to pubic bone; 1 rep x3

A3- independent hands. Small circles clockwise from solar plexus to

pubic bone where hands reconnect. 1 rep x3

A4. push straight down from solar plexus to pubic bone – 1 rep x3

A5. right hand large clockwise circle; 21 reps x3

A6. left hand large counter clockwise circle; 21 reps x3

A7. right hand at rib push down to leg; 21 reps x3

A8. left hand at rib push down to leg; 21 reps x3

B. sit cross legged. Rotate and lean 21x in both directions

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