Work Out of the Day!!

VOD

II Corinthians 5:17 Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come! 

Warm-up

RUNNING WORKOUTS

Perform the following dynamic warm-up within the running workout as designated.

CONTINOUS SPEED WARM-UP

STRIDE                                DRILL

30 yds                                    Neck Rolls                                             5L 5R

30 yds                                    Arm Circles                                          10 front, 10 back

30 yds                                    Trunk Rolls                                           5L, 5R

30 yds                                    High Knee Across Body                     5L, 5R

30 yds                                    High Kicks across Body                    10

AlternatingWalking knee tucks             10 yds    Ankle Circles   each foot               5L, 5R

Cocking walk       10 yds    Ankle Plantar/Dorsi-flexion                5 each way

Ankling                10 yds    Standing arm action                           10sec      5F, 5b

 

Saturday 080216

Run 5 K/ level 1 Advancements

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Technique Part 1, CrossFit Journal Preview - video [wmv]