CrossFit – Sat, Jul 22

CFG 2021 Event 10 (Time)

– RX –
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

– INTERMEDIATE –
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

– BEGINNER –
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

General Warm-up

1 set:
100-m run, slow
:30 alternating hamstring scoops

2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.

1 set:
200-m run, faster

Stretching

Accumulate:
1:00 lacrosse ball foot roll/foot

At Home (Time)

For time with a partner:
40 v-ups
1.5-mile run
40 v-ups
1.5-mile run
40 v-ups
– One partner works while one rests. Partition the runs and v-ups sets as needed.