CrossFit WOD, April 28, 2020

WOD for 4.28.20

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
10k Run (Time)
Max Effort 10k Run

10k = 6.2 Miles

If you can’t run go hit a 10-15 mile bike ride or speed walk for 1 hour with a backpack full of rocks

Recovery
Warm-up
Pigeon Pose x 2:00/side

Foam Roll Calves