CrossFit Kivnon 180315


The idea today is to let your body heal, grow, and get in a little active recovery.

For your warm-up today run or walk a mile at a conversational pace if it's not raining.

If it's raining, you can run anyways, or row an easy 2000 meters.

When everyone comes back inside, or if you're running heats on the rowers, the coach will start the clock for a ten minute, take your time, AMRAP of -

6 walking Samson lunges with a 3 second hold at the bottom of each lunge

(square the hips, upright torso, feel the trailing quad and the leading hamstring)

6 burpees with a 3 second hold at the bottom of the burpee

(engage the lats and core, keep rigid and pop up, replacing your hands with your feet)

6 air squats with a 3 second hold at the bottom of the air squat

(push your knees out and keep an upright torso, drive up off your whole foot)

6 sit-ups with a 3 second stretch in front of the toes on each rep

(feet flat together, in close, stretch as far as you can)

6 dead hang off the bar to L sit, hold L sit for 3 seconds

(control rise and lowering of feet, nice and slow and steady)

Spend the rest of the class rolling out anything sore, use the bands to stretch, barbells to roll out sore calves, etc.

Lets get ready for 18.4!


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