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08/11/2020

08/11/2020

CrossFit Valitus – CrossFit

Metcon (Time)

“Charlie Brown”

On the 15:00 x 2 Rounds:

40/30 Calorie Row

800 Meter Run

30 Wall Balls (20/14)

200 Wall Ball Run (20/14)
Score is slowest of 2 rounds

Each round should be finished with more than a minutes rest in b/w sets

Mobility

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)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

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