WOD
 | Wed, Jun 10 |  |
CrossFit 20260610(Time) WARM-UP: 200m walk 2 sets: 10 toe-touch jumping jacks 10 leg swings/leg 10 alternating Samson lunges 10 inchworms WOD MOVEMENT REVIEW & WARM-UP: 200m run, slow Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 200m run, fast 'CC...SU!' WOD: 6 rounds, each for time Rx: STIMULUS 1:30-2:15 each round; 16:30-21:00 total time 400m run – Rest 1:30 between rounds – Log each round; score is total run time MODIFICATIONS: -Run, modify rounds, e.g., 4 STIMULUS NOTES: Time cap 23:00 Total volume is 1.5 miles (2400m) Challenging speed endurance, and ability to recover with short rest The goal is to have no more than a :05 consistency gap between the fastest and slowest times ACCESSORY + STRETCHING: 3 rounds: :30 Chinese back plank :30 side plank, right :30 plank on the elbows :30 side plank, left 1:00 recovery walk :30 quad stretch/side :30 couch stretch/side :30 pigeon stretch/side :30 hamstring straddle stretch/right, left, center :30 calf stretch/side
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