Nov. 13

CrossFit Carolina Beach – Competitors Training

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Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– Band

3:00 – 5:00

Oscillatory foam roll hip flexors: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.

5:00 – 7:00

Half-Kneeling Biphasic Hip Flexor Stretch x 60s each.

7:00 – 9:00

Bird Dogs: 3 x 5 ea.

9:00 – 11:00

Banded Hip Flexor Pulls: 3 x 5 ea.

11:00 – 13:00

Lateral Lunges: 3 x 5 ea.

13:00 – 15:00 “superset of”

Twitchy Skips: 3 x 6. No rest.

Seated Dynamic Vertical Jump: 3 x 1. Rest 30s.

Conditioning

B: Metcon (No Measure)

AT A conversational pace

30 Minutes of:

100 Calorie Row

100 Calorie Bike

100 Single Unders

Categories: WOD

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