CrossFit – Sat, Aug 5

5k Run (Time)
Max Effort 5k Run

– RX –
For time:
Run 5k

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
For distance:
On a 20:00 clock:
Run

General Warm-up

1 set:
200-m jog

50-ft of each:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Carioca/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump

Skill Work (Checkmark)

Post-workout:
1 set:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold

Stretching

Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

At Home Option (Time)

– AT-HOME –
Same as Rx’d