Search

TUESDAY | 04.07.2020


WARMUP: 2 ROUNDS

  • 1MIN samson stretch with hands overhead and side-to-side twists

  • 10-10-10-10 front/back/side-to-side leg swings

  • 200m jog (make the second run slightly faster than the first)

  • 20 toy soldier kicks/walk to loosen up hamstrings

  • 10 cherry pickers (3 ct.)

  • 15 stiff leg deadlifts with kettlebell or dumbbell

  • 2 x 50ft karaoke sprints to loosen up the hips and warm up the ankles


5 ROUNDS:

  • 200m run ~OR~ 250m row ~OR~ 600m bike

  • 100m suitcase carry 50/35

  • 1MIN REST after each ROUND


NOTES:

try to push yourself to remain consistent with each set. push through run and try to complete the suitcase carry in the same amount of time as your run or faster! Do not rest after the run; pick up your DB or KB and start moving!)

CORE CONDITIONING

3 ROUNDS:

  • 10 hollow rocks

  • 10 back ext.

  • 10 russian twists w/o weight

  • 5 burpee w/squat


- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP

107 views0 comments

Recent Posts

See All
CrossFit Journal: The Performance-Based Lifestyle Resource

Starboard is North Charleston’s most successful CrossFit® box designed to suit all athletes from beginners through to advanced competitors. We want just one thing for our athletes…RESULTS! Our team of experienced trainers will help you become stronger, healthier and happier. 

Contact us today for a FREE introductory session and get started on your own road to success!

Starboard CrossFit

Contact us by phone at (843)729-2902
Contact by email at starboardcrossfit@gmail.com
Contact us by phone at (843)729-2902
MON:  5a, 6a, 12p, 3p, 4p, 5p, 6p
TUE:   5a, 6a, 830a, 3p, 4p, 5p, 6p
WED:  5a, 6a, 12p, 3p, 4p, 5p, 6p
THU:   5a, 6a, 830a, 3p, 4p, 5p, 6p
FRI:   5a, 6a, 830a, 12p, 3p, 4p, 5p, 6p
SAT:   8a, 9a
SUN:  1030a-1230p
  • Facebook - White Circle
  • Instagram - White Circle
  • Twitter - White Circle
  • YouTube - White Circle
  • Google Places - White Circle