• Sunday 11/03/2018

    CrossFit Kwetu – CrossFit

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    In the remaining time perform as much of this as possible. Work first on the areas in which you are weak.

    Myofascial release

    1. Foam rolling – Quads – 2 mins

    2. Foam rolling – Upper Back – 2 mins

    3. Lacrosse ball against wall or barbell in rack- Tricep

    Banded joint distractions

    1. Banded groin distraction lying down, weight holding knee down, band pulling groin up – 2 mins

    2. Banded ankle distractions – 1 min each side

    3. Banded hip distraction – 2 mins each side – Band around ankle, lying on floor, band pulling leg out!

    Muscle stretch

    1. Hamstring stretch – Deep hamstring stretch elevated on a box with weight. Roll your vertebrae down and up. 2-3 mins.

    2. Choose 2 front rack stretches – 2 mins each (triceps, shoulders, lats, thoracic – can use a bar)

    3. Bridge – Accumulate 2 Mins


    3 x

    100m Run

    20m Bear Crawl

    5 Kick Up to handstand

    Into –

    400m run steady pace

    10 Pancake sit ups

    10 straight leg sit ups

    Into –

    3 mins mobility

    hamstrings, calves, ankles

    Michael (Time)

    3 Rounds for time of:

    800m Run

    50 Back Extensions

    50 Sit-ups
    In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
    To learn more about Michael click here
    Back extensions adapted to Hip Extensions – feet on box.

    Competition –

    As is

    Fitness –

    As is

    Health –

    400m Run

    25 Sit Ups

    25 Hip Extensions

    TIME CAP – 35 Mins


    Choose mobility from the programmed above but also focus on

    Hamstrings and calves


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