Thursday CrossFit

Will I ever be creative and come up with a fun title? Probably not, but oh well. This has become a journal of my CrossFit route.

General Warm Up
“Joint Prep Routine”
10/10 turn head side to side
10/10 look up and down
10/10 swing head in crescent shape side to side
10/10 shoulder rolls forward, then back
10/10 swing one arm up, while other is down
10/10 swing arms across body at 45° with right arm high, then left arm high
10/10 full range of motion arm circles forward then back
10/10 side to side trunk twists
10/10 straight leg hip circles
10/10 right leg swings, then left
10/10 right lateral leg swings, then left
20/20 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

Workout Prep and Build Up
10 walking lunges
6 goblet walking lunges, light
6 single kettlebell front rack walking lunges, light
25ft/25ft single arm farmers walk
6 single kettlebell front rack walking lunges, medium
25ft/25ft single arm farmers walk

Workout 12:00
For time
5 rounds
30ft/30ft single kettlebell front rack walking lunge (15lb db)
50m/50m single arm farmers walk, with kettlebell (25lb db)

Active Recovery and Core (15:00)
3 rounds for quality
300 single unders (250, 220, 200)
0:30 banded plank march
0:30 banded good mornings
0:30/0:30 banded side bend

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