Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side

Followed by…

Take 10  minutes to work on handstand and pistol drills or progressions.

Followed by…

Air Squats x 15
100 Meter Warm-Up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Run
Air Squats x 15

Then…

Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
30/20 Calories of Assault Bike or Rowing
20 Front-Racked Kettlebell Walking Lunges
10 Strict Hanging Leg Raises

Challenge…perform the running and cycling/rowing portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. Breathe however enables you to move through quickly on the lunges and toes to bar, but once you start running again, work to resume nasal breathing as quickly as possible.

Do you wonder why it’s important to practice nasal breathing? Check out this article by Invictus coach Kirsten Ahrendt – https://www.crossfitinvictus.com/blog/rethink-your-breathing/

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