Beautiful Friday for some SAFE Outside Work
Hey y’all! It’s the Friday before the Memorial Day Weekend and the weather is gorgeous, so let’s get outside safely and get some running in.
I know that Memorial Day is the CrossFit World’s big MURPH event, and to keep the spirit alive, I want to host a ZOOM Murph (Modified). I’ll put that in a separate post and put the ZOOM Link on the CFSV Shenanigans FaceBook Page. More to follow, now on with our regularly scheduled programming:
Today, spend some time warming up the legs with the the usual suspects:
30 – 60 seconds each
1) Calf Stretch R/L
2) Runners Stretch R/L
3) Pigeon Stretch R/L
4) Standing Quad Stretch R/L
For the Core / Mid-line:
1) Upward Dog
2) Downward Dog
For the warm up, run through this twice:
30 Jumping Jacks
10 Air Squats (FULL DEPTH!!)
5 Dive Bomber Push-Ups (I have always enjoyed these and if you don’t know: https://www.youtube.com/watch?v=y94uWhVJ3D4 )
20 Mountain Climbers
Once that is done, you’ll be warmed up and mobilized for today’s WOD! Find a place outside where you can safely get in some wall walks and hollow rocks, then for time:
4 rounds:
400 m run*
3 wall walks
15 hollow rocks or bent-knee hollow rocks
*If you can’t calculate the exact distance, this is about 2 min of running.
*Running subs: 2 min of jumping jacks, high knees, or mountain climbers