Video courtesy of CrossFit HQ. For those who didn’t hear, the CrossFit Games are moving to Fort Worth, TX in 2024. Book your travel plans now!!!
Warmup:
10/7 Cal Row (E-Z pace)
High Knees 25’ and back
Butt Kickers 25’ and back
Side shuffle 25’ and back
9/6 Cal Echo Bike
30 Calf Pedal in Down Dog
10 Spider-Man lunge w/twist
10 Squat2Stand
WOD:
4 Rounds for Reps and Cals:
4:00 Max Cal Row
1:00 Rest
3:00 Max reps of 25′ shuttle runs
1:00 Rest
2:00 Max Cals Echo Bike
1:00 Rest
Score = Cals + Reps
Video courtesy of Mayhem Fitness. Quick demo on how to do the Shuttle Runs today.
Constant pace. Constant Pace. Constant Pace. That is the key to today. In the work intervals, you don’t want to go full-sprint on any piece as you’ll run out of steam about a minute in. Rather find a pace you can maintain from the first second to the last second in each movement. Use that minute break between movements to take a few deep breaths to get the heart rate back down under control before tackling the next movement.
Cool Down:
Half-kneeling Hamstring Stretch – 1 Min per side
Video courtesy of Functional Bodybuilding
Joint Strike CrossFit 