Sunday, March 13, 2011

I Want My Workout #1

Kirsten leads you through the CFE Warmup.

Note: Choose your favorite sport for the main workout; just get out there and go!  If you need a structured WOD, I've included one for you under 'Sport.'

  • 15  Random Hand Push-Ups
  • 10 - 20 Alternating Plank Lunge
  • 10 - 20 Alternating Open Chest Plank Lunge
  • 10 - 20 Alternating Plank Lunge to Perfect Squat
  • 10m fwd & back Walking Downward Dog
  • 10 each way Foot Rolls
  • 10 -20 Bent Leg Toe Touch
  • 10 each side Foot Rocks
  • 10 each side Foot Grab and Touch
3 minutes of Hollow Rocks 
Every time you break to rest, immediately perform 10 Push Ups (5 if you are scaling.)
Post results to comments.
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Post Distances/Speeds/Watts To Comments:
Stretching and
Mobility WOD
Test: squat bottom
  1. couch stretch
  2. reverse ballerina

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