Crossfit Workout of the Day: Run, Squats, Jumps - CrossZone Nafpaktos

Crossfit Workout of the Day:
Warm Up
5’ Run
*If inside, run in place or up and down a flight of stairs

2 Rounds:
10 Elbow to Instep (spiderman lunges)
10 Iron Cross
10 Scapular Push Ups
10 Shoulder Taps for High Plank
10 Narrow Stance Air Squats (Try to have your feet touching)

Strength
3 x
10 Tempo Bulgarian Split Squats
10 Tempo Single Arm Bent over Rows
*Tempo Dependent upon weight available
*Suggested Tempo is 3 second descent and 1 second pause at bottom of squat or top of row

Conditioning
800m Run
Then
21-15-9 of:
Goblet Squat
Box jump or Tuck Jump
Then
800m Run

*If not running outside then do:
1’ Jumping Jacks + 1’ High Knees + 1’ Butt Kicks + 1’ Jumping Jacks

Accessory
3-5 x
10-20 Leg Ext (squeeze object between feet) *45” Wall Sit if no equipment
10-20 Calf Raises *use a stair

Mobility
1 x
1’ Runners Stretch, each leg
1’ Pigeon, each leg