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at CFN looks like the following

So why animal crawls? Very good question. We very much like using animalistic movement patterns for a variety of reasons. These were the first movement patterns we learned in development and somewhere along the way through the loss or lack of these primal and instinctive movement patterns we became broken individuals in terms of our movement. Now this may stem from many things such as injury, lifestyle, work, etc. but that is another topic. When in comes to the animal crawls they are movement at its essence, we have stripped down the complexities in attempt to create a flow or play state for the body and the mind to coordinate and learn in. While moving this way, you may not even notice but, you are making or reforming mind and body connection. Through movement we are learning about ourselves and increasing body and spatial awareness, balance and coordination, core strength and control and the list goes on. So, yes it may look funny, you may not want to do them all the time but with time and consistent execution I do believe you will see the benefit.

Warmup

15 min AMRAP - steady
Duck walk down/bear crawl back
10 squats
10 cat/cow reps
Lizard walk down/ostrich walk back
10 hollow rocks
3 - 6 pt Zeniths/side

then DOWN DOG

Strength/Skill

A) Front Squat at 75-80%

4 reps x 5 sets, rest 2-3 minutes between sets

warm up with 1 set of 5 at 50% and 60%, then 1 set of 4 at 70%

WOD

TABATA
Spend 8 cycles at each station, then rotate
- AB cals
- L sits
- Superman holds
- Arrows



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