Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints
MetCon:
5 RFT:
10 Ring Rows
10 Ring Dips
400m Intervals (slightly slower than sprints)
20 Alternating Split Lunges
20 Bicycles
Post time to comments:
Cool-Down:
Post workout stretching
Thursday: 200402
Posted: April 1, 2020 in WODTags: Alternating Split Lunges, Bicycles, Ring Dips, Ring Rows
Comments
SPD CrossFit 
28:21 minutes