Today's Athletic Conditioning Class

As promised earlier in the week, we did the CrossFit Mile Run Challenge in my Sunday Athletic Conditioning class at the Morrison Y earlier this afternoon.  The top finishers came in at well under 8 minutes!!  The entire class of about 40 people finished within 10 min. 30 sec.  Way to go, gang!  See below for the breakdown of the entire workout:

ABS: 1 min. ea.

*Plank - alternating Knee to Forehead

*Banana to Superman

*Elbow Plank (hips on mat) to Triceps Push-Up to Hand Plank and back down; repeat

*+ 30 sec. more of Plank - alternating Knee to Forehead

OUTDOOR CONDITIONING: at track

*Run 4 Laps (1 mile)

*On Each Minute: 10 Walking Lunges, 5 Push-Ups

INDOOR CONDITIONING: Strength + Glider Directives (2 groups on ea. side of room)

-group 2 begins strength assignment as soon as group 1 finishes strength assignment

*15 x Double-Arm DB Snatch - Fwd. Glide there/ Bkwd. Glide back

*10 x Weighted Burpee - Fwd. Glide there/ Bkwd. Glide back

*10 x R only Weighted Burpee - Run w/ Dumbbell (DB) in R hand there/ back 2x

*10 x L only Weighted Burpee - Run w/ DB in L hand there/ back 2x

*15 x Sumo Squat: 1 DB to R Ankle then Up to Over L Shoulder - Side Glide there/ back

*15 x Sumo Squat: 1 DB to L Ankle then Up to Over R Shoulder- Side Glide there/ back

*15 x R Renegade Row - Run Bkwd. w/ DB in R Hand there/ Run Fwd. back 2x

*15 x L Renegade Row - Run Bkwd. w/ DB in L Hand there/ Run Fwd. back 2x

*20 x Seated OH Press - DB Bear Crawl there/ back

*30 x Push Press - Bkwd. DB Bear Crawl there/ back

*15 x Thruster - Overhead (OH) Lunge there/ back

*15 x Front Squat - Mountain Climb Glide there/ back

STRETCH!!!