Wednesday, 8/31/11

The Wednesday night CrossFit Endurance class will be the regularly scheduled Programming!

SELF-MYOFASCIAL RELEASE: Travel Your Feet, 5 minutes. (Lax Ball your calves and your feet).  Lax Ball to Hips, 1 minute each side.

MOBILITY: Wall Quad Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 seconds of Arm Swings, 10 steps of a Prisoner Lunge, 10 Spiderman Steps + Stand, 10 Leg Swings (front to back), 10 Hip Swings (side to side)

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.  If you can – try to hold P.O.S.E. (a figure 4!)

METABOLIC CONDITIONING:

Take a run to Washington Square Park and complete: 1 mile run (4 times around the center).  Rest as much as it took you to do the mile then, 1 mile run.  Record your times!  Bring a stopwatch if you have one!

Run back to CFCC. :)

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