CrossFit – Thu, May 11

CrossFit Illuminati – CrossFit

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Warm-up

A. General

200m Jog

2 x 25’ Knee to chest

2 x 25’ Lunge

2 x 25’ Toe touch/ toy soldier

2 x 25’ Hamstring scoop

Knee to chest: https://youtu.be/VW42KKmjEZY?t=41

Lunge: https://youtu.be/VW42KKmjEZY?t=88

Toe Touch: https://youtu.be/VW42KKmjEZY?t=153

Hamstring scoops: https://youtu.be/40uAbOMKUVU

B. Mobility

Downward dog + calf pedal

2 sets

2-3 Downward dogs

15-20 seconds calf pedaling

Metcon

Capoot (Time)

For time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters
In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.
To learn more about Capoot click here

Extra Accessory

Stretching (Checkmark)

Lower Body Stretching

– Hamstring Stretch

– IT Band stretch

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