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10/30/2018

  • Writer: crossfitweld
    crossfitweld
  • Oct 30, 2018
  • 1 min read

WARM UP

"DYNAMIC STRETCH"

(*All Stretches Done in 50ft Increments)

-Knee to Chest/Floor Sweep

-Quad Pull/Reach

-Frankenstein Kicks

-Lunge/Torso Twist

-Reverse Lunge/Reach

-Shuffle/Side Lunge

-High Knees (x2)

-Butt Kicks (x2)



RUNNING INTERVALS

"PARTNER EMOM 12"

-200m Run (Every 2 Min)

*1 at a time, each run a 200m Relay Style.

*Time remaining in 2 min window is rest.


CONDITIONING

For Time:

BUY-IN 400m Run

-50 DB Snatch 50/35

-100ft SA DB OH Walking Lunge 50/35

-25 DB Snatch 50/35

-50ft SA DB OH Walking Lunge 50/35

CASH-OUT 400m Run

 
 
 

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