CrossFit Valitus – CrossFit
Metcon (Time)
“Goodie Bag”
For Time:
800 Meter Run
70- Wall Balls (20/14)
40 (Rx+)Toes to Bar (Rx)Knees-to-Chest
100m Suitcase Carry (Rx+70/50) (Rx50/35)
40 Weighted Box Step-ups (70/50) (50/35)(24″/20″)
70- Wall Balls (20/14)
800 Meter Run
This big chipper workout has a little bit of everything in it
Break up reps into manageable sets
Choose Weights that are tough
Cap this workout at 35 minutes
Mobility
Mobility work can be done at the gym or at home. Ask a Coach for movement questions! No excuses!
Upper Body Mobility:
90sec Thread the Needle Pose (per side)
1min- Twisted Cross (per side)
1min- Cobra Pose
10- Scap Push-ups
1min- Prayer Stretch
20 rounds of Cat and Cow
90sec- Door Frame Pec Stretch (per side)
15- Lying Handcuff Stretches
Lower Body Mobility:
90sec- Downward Dog (pedal out feet aka bend knees)
1min- Childs Pose
90sec- Hip Flexor Stretch (per side)
1min- Downward Dog
45sec- Cobra Stretch
90sec- Half Front Split Stretch (per side)
1min- Reclined Bound Angle Pose
1min- Downward Dog
2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)
3min- Bottom of Squat Hold (accumulate 3min Hold)
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