10/30/2018
- 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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