CrossFit WOD, May 5, 2020

WOD for 5.5.20

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)
"Ascension"
3 Rounds For Distance Of
4:00 Moderate Pace Run
3:00 Fast Pace Run
2:00 Fastest Pace Run
1:00 Walk

If you can’t run you can sub a fast walk

Recovery
Warm-up
Plantar Fascia LAX Ball Mobilization x 2:00/foot