A new year means new beginnings. Expect different things to happen at Foundation CrossFit. Programming will change. The way classes are run will change. Your bodies will change. You're going to learn a bunch more this year and it's going to be fantastic. Be ready. Be excited. Be here.
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Warm-up
Jump rope for 10 minutes. If you do not have a jump rope, do 50 squat jumps and/or tuck jumps.
WOD
amrap in 20 min:
50 squats
30 pushups
10 burpees
Finisher
Stretching session (20-30 sec per hold):
Hope you remember these!
spinal stretch
knees to chest
(repeat twice)
pull RIGHT knee in towards chest
straighten leg toward ceiling, drop it across the body to the left
straighten leg toward ceiling, drop it out to the right
(repeat with LEFT leg)
spinal stretch
knees to chest
gentle rocking on your back, butt to shoulderblades
(turn over)
upfacing dog
prayer pose
Samson stretch RIGHT leg
shift weight to the knee, straighten leg and stretch hamstring
upfacing dog
prayer pose
Samson stretch LEFT leg
stand up, shake it out and finish with 10 squats
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