Tue March 5, 2019

RussCF2018

Warm Up: 
Line Drills

Quad Stretch & Straight Leg Kicks Down
Lunge Back

Side Lunge & Cradle Stretch Down
Bear Crawl Back

Walking Samson & Walking Spidermans Down
Reverse Bear Crawl Back

High Knees & Butt Kickers Down
Crab Walk Back

Mobility: 

Ankle Stretch + Calf Stretch

Metcon Prep: 

3 rounds,

4 Calorie Bike
4 Burpee Box Jumps
4 x 10 Meter Shuttle Runs

WOD:

5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Mindset:

 “I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya