Warm Up and Mobility
Limited Equipment
“Quick Feet”
12 Minute Clock:
1 Mile run
Max Burpee Box Jumps in remaining time 24/20
Accessory: 3 Sets
10 Lateral Medball Slams – alt
5 Jefferson Curls
20 Single Leg V-ups – alt
30 sec Shoulder Extension Stretch
– This workout is a benchmark from another Crossfit gym
where the record number of reps is 69, so chase that score!
– Scale the run if going to go over 10 minutes
Shoulder Extension Stretch
https://www.youtube.com/watch?v=ihUAbG0e8zw
No Equipment
“Quick Feet”
12 Minute Clock:
1 Mile run
Max Burpees
Accessory: 3 Sets
20 Russian Twists
5 Jefferson Curls
20 Single Leg V-ups – alt
30 sec Shoulder Extension Stretch