Running Angie wod 6-20-14

Running Angie –  WOD
warmup with Navy SEAL grinder PT Workout
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
SGPT hip mobility drills (groiner) – 3 laps
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
High Jack High Jill – 10 each arm
Cherry Pickers – 10
airborne heismans – 20
standing pause air squat – 30 seconds
divebomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
Pushups with sideways walk – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 50
pushups with sideways walk – 20
thai plank – 10 each side
leg levers – 25
reverse crunches – 20
sitting calf stretch – 10

then….

You can scale up on each of these exercises and add more to each one.

then….
Running Angie
100 pullups
run 1 mile
100 pushups
run 1 mile
100 situps
run 1 mile
run 100 air squats
1 mile

Angie CrossFit Workout Tips

then…

cool down
Yoga warrior pose – 5
Yoga downward dog stretch – 10
Yoga frog stretch – 10
Sitting calf stretch (grab calves and bring them  off floor) – 10
Sitting ITB stretch – 5 each leg
10 minutes of deep breathing/meditation/visualization

Workout custom designed for Travis R, Travis S., Mike R., Ann Lee. ,  Chris Covington and all that want to improve their bodies and minds.

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