Tuesday 3.17.2020

**To our valued community: please read the post here regarding Full Range's response to COVID-19***We will be posting daily at-home workouts to this blog, SugarWOD, and our Facebook group.  If you have any questions, please contact adam@fullrangecrossfit.comOur apologies for the low(er) volume on today's video; we were caught without a mic!

"AT-HOME MOVEMENT SESSION"

A. Mobility CircuitTwo or Three rounds, not for time:Cat/Cow x 40-60 secondsHip Internal to External Rotations x 8-10/sideT-Spine Open the Book x 6-8 reps each sideCook Squat x 4-5 repsB. Fast-paced Intervals*Option 1 (Cyclical + KB)Complete as many rounds and reps as possible in 5 minutes of:3 Calorie Bike, Ski, or Row3 Kettlebell Swings or Dumbbell Snatches6 Calorie Bike, Ski, or Row6 Kettlebell Swings9 Calorie Bike, Ski, or Row9 Kettlebell Swingsetc, adding 3 reps each roundRest 5 minutes, then repeat for a second time*Option 2 (Cyclical + Bodyweight)Complete as many rounds and reps as possible in 5 minutes of:3 Calorie Bike, Ski, or Row3 Burpees6 Calorie Bike, Ski, or Row6 Burpees9 Calorie Bike, Ski, or Row9 Burpeesetc, adding 3 reps each roundRest 5 minutes, then repeat for a second time*Option 3 (BW Only)Complete as many rounds and reps as possible in 5 minutes of:3 V-Ups or Tuck-Ups3 Burpees6 V-Ups or Tuck-Ups6 Burpees9 V-Ups or Tuck-Ups9 Burpeesetc, adding 3 reps each roundRest 5 minutes, then repeat for a second time***Your goal in this workout (whichever one you choose) is to push hard for 5 minutes, rest and recover, then try to repeat the same effort!

"AEROBIC DEVELOPMENT"

Tempo Run:1 Minute @ easy pace1 Minute @ moderate pace1 Minute @ easy pace1 Minute @ tough pacex 6-8 rounds (24-32 minutes)**this can also be performed on a bike