WOD for 4.9.20
Warm-up
Hinshaw Running Warm-Up
Warming up – Hips and Lower body:
high-knee karaoke,
over the hurdle,
knee to chest,
figure four
lunge.
Warming up – Torso and Upper body:
l
unge with a torso twist,
toe touch,
high knees, (slowly Lean & slowly come across)
butt kicks,
straight leg,
sidestep and sidestep jumping jack.
Warming up – the upper body:
sitting arm swings
tanding arm swings.
Warming up – knees and ankles:
toes-out walk,
toes-in walk,
walk on heels,
walk on toes,
walk on outside of foot,
walk on inside of foot.
Here’s a video of this
Workout Of The Day
Metcon (Distance)
3 x 10:00 Run. Record your total distance covered. Rest 5:00 b/t each internal.
Recovery
Warm-up
Foam Roll Calves x 1:00 each side
