Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
3 RFT:
10 Barbell Row (135/95#)
200m Run
Post time to comments:
Cool-down:
10 minute Easy Run
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- Friday: 05072021 (1-3) spdcrossfit.com/2021/05/06/fri… 5 hours ago
Archives
Categories
-
Recent Posts
Tags
1-Mile Run 3-Mile Run 5K Run 10k Row 10k Run 45-Degree Hyperextension 200m Run 250m Row 400m Run 500m Row 800m Run 1000m Row 1600m Run 3000m Row Ab-Wheel Rollouts AB Circuit Agility Drills Air Squats Alternating Split Lunges Alternating Tabata AMRAP Annie Assault Bike Back Extensions Bicycles Box Jumps Bulgarian Split Squats Burpees Chin-ups Clapping Push-ups Dips Double Unders Easy Bike Easy Pace Run Easy Row EMOM Explosive Step-ups GHD Sit-ups Glute Hamstring Raises Helen Hiking Hip Extensions Hovers Interval Pace Runs Jumping Air Squats Knees-to-Elbows Lying Leg Raises Marathon Pace Runs Michael Muscle Up Practice Pike Push-ups Pistols Plank Hold Pull-ups Push-ups Repetition Pace Runs Rest Reverse Lunges Ring Dips Ring Push-ups Ring Rows Row Russian Twists Single Leg Glute Bridges Sit-ups Speed Drills Step ups Tabata The Ghost Threshold Pace Runs Tire Flips Toes-to-Bar Trail Run V-ups Walking Lunges- Follow SPD CrossFit on WordPress.com
12:16 minutes RX