Monday – 9/28/20

CFD – CrossFit

Warm-up

Warm-up (No Measure)

:10 x3

High knees

Butt kicks

Lateral lunge Lt

Lateral lunge Rt

Reverse lunge Lt

Reverse lunge Rt

Spiderman lunge Lt

Spiderman lunge Rt

SL Good morning Lt

SL Good Morning Rt



Tabata:

Hollow hold

Prone BTN Press- Band or PVC

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time cap: 15min

Cool Down

Metcon (No Measure)

200m Walk

Down dog

Pigeon lt

Down dog

Pigeon rt

Down dog

Childs pose

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