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.'
Warmup
- 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
mini-WOD
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.
Sport
TABATA
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
- couch stretch
- reverse ballerina
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