CrossFit – Thu, Aug 17
Hinshaw warm-up volume 2
<p>Hinshaw Warm up<br />Perform each drill for 10m out, then walk back<br />1. High knee karaoke (over, over, walk, walk)<br />2. Over hurdle (heel, toe)<br />3. Knee to chest<br />4. Figure 4 (1 sec)<br />5. Lunge with reach overhead<br />6. Lunge torso twist (Pull hand)<br />7. Toy soldiers<br />8. High knee + arm swing<br />9. Butt kick + arm swing<br />10. Straight Leg (shallow heel)<br />20m out walk back<br />11. Side step out and back<br />12. Side step jumping jack out and back<br />13. Sitting arm swing (Elbow down and back) 20 sec<br />14. Standing arm swing (Elbow down and back) 20 sec<br />Perform each drill for 10m<br />15. Toes out walk<br />16. Toes in walk<br />17. Heels walk<br />18. Toes walk<br />19. Outside Foot walk<br />20. Inside Foot walk<br />21. 50m hash marks (fast feet) forwards & backwards<br />22. 30m (20m speed up, 10m to slow down)<br />23. 45m (35m speed up, 10m to slow down)<br />24. 60m (50m speed up, 10m to slow down)</p>
Movement prep/Workout prep
<p>100m Run<br />200/175m Row<br />100m Run</p>
Freedom
Jerry (Time)
<p>For time:</p><p>1600m Run<br />2000m Row<br />1600m Run</p>
<p>no change to affiliate</p>
independent
Jerry (Time)
<p>For time:</p><p>1200m Run<br />1600m Row<br />1200m Run</p>
Liberty
Jerry (Time)
<p>800m Run<br />1000m Row<br />800m Run</p>
Mobility
<p>1 min foam Roll Quads<br />1 min foot smash with Lacrosse ball (each side)<br />30-sec single leg down dog (each side – focus on calf stretch)</p>
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