05.10.18

CrossFit Ecstatic – CrossFit


Warm-up


:30 Seconds

Easy Bike
Easy Row
Active Spidermans

:20 Seconds

Medium Bike
Medium Row
Push-up to Down Dog

:15 Seconds

Faster Bike
Faster Row
Air Squats

Mobility


2 mins:

Ankle Foam Rolling – 30 Seconds Each Leg

Place one calf on a foam roller with the other leg on top for added pressure. Move the bottom foot around in circles in each direction, as well as up and down, going through as much of a range of motion as possible.

Ankle Stretch – 30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Rehearsal


5 mins:

1 Round

:20 Second Row
:20 Second Bike
:20 Second Sit-ups

Conditioning

Loose Cannon (3 Rounds for reps)


3 Rounds:
3:00 Calorie Row
2:00 Calorie Assault Bike
1:00 Sit-Ups
Rest 2:00

Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility