THU JULY 05, 2018 - CROSSFIT

Warm-up

3 Rounds
200 Meter Run
10 KB Sumo Deadlift High Pulls
10 Spiderman to Downward Dog
10 Sit-Ups

Metcon

Metcon (Time)

"John Deere"
21-15-9
Row Calories (Women 15-12-9)
Burpees

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories (Women 15-12-9)
Burpees

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories (Women 15-12-9)
Burpees

Cool Down/Mobility

1:00 Squat Hold on the Rig
-Chest up, driving the knees out!
1:00 Lying Front and Rear Delt Stretch (each way)
1:00 Quad Stretch (each leg)

 

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