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Capoot

Stretching

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Workout

CrossFit - Thu, May 11

Warm-up

A. General

200m Jog

2 x 25’ Knee to chest

2 x 25’ Lunge

2 x 25’ Toe touch/ toy soldier

2 x 25’ Hamstring scoop

Knee to chest: https://youtu.be/VW42KKmjEZY?t=41

Lunge: https://youtu.be/VW42KKmjEZY?t=88

Toe Touch: https://youtu.be/VW42KKmjEZY?t=153

Hamstring scoops: https://youtu.be/40uAbOMKUVU

B. Mobility

Downward dog + calf pedal

2 sets

2-3 Downward dogs

15-20 seconds calf pedaling

Metcon

Capoot (Time)

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.

To learn more about Capoot click here

Extra Accessory

Stretching (Checkmark)

Lower Body Stretching

- Hamstring Stretch

- IT Band stretch

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, May 11, 2023

Male Clients

Orsi
Linares

5:30 AM CrossFit

55:00

Female Clients

Shaine
Singson

6:30 AM CrossFit

37:20

50/40/30/20/10 400/600/800/1000

Ashley
Lankford

5:30 PM CrossFit

39:00

Half reps/meters Pu on 24” box