Andy Sadler
June 17, 2014
| Performed at: | HarperFit |
| Workout Name: | CrossFit Baseline |
| Description: | For time: 400m Run 40 squats 30 situps 20 pushups 10 pull-ups (or burpees) Then: Burpee-prone-to-sprint Every 30 seconds for 10 rounds (5 min) 1 prone to sprint 40 yard dash 1 burpee Return to prone after burpee to set up for next sprint |
| Results: | 6m 14s Performed as RX |
| Warmup: | Run 400 Then 3 Rounds 21 Jumping Jacks 15 Air Squats 9 Burpees Then: 5 wide Push Ups 5 middle Push Ups 5 diamond Push Ups 15 sit ups 5 crunch 5 leg raises 10s plank |
| Cooldown: | Hold each position for 30 seconds (hint: use your interval timer, set it to go off every 30 seconds) 1.Stand up straight and touch your toes 2.Stand up straight, cross right foot over the left 3.Stand up straight, cross left foot over right 4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together 5.Slide your hands to your right foot 6.Slide your hands to your left foot 7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes 8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes 9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest 10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest 11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down 12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down 13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand 14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand |
| Athlete's Notes: | The burpee-prone-to-sprints were very challenging in the heat |
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