Warm-up:
- From Bubble – slow jog to track
- 5-7 mins individual stretching as needed
- 5-7 mins individual stretching as needed
WOD:
4 Rounds, each for time of:
- 800 m run
* Rest as needed between rounds4 Rounds, each for time of:
- 800 m run
Cool Down:
- Brisk walk back to Bubble
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and results to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!