Warm-up:
Dynamic Stretching
WOD:
Long Easy Run
Cool-Down:
Static Stretching
Post time and distance to comments:
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- Wednesday: 11172021 (2-4) spdcrossfit.com/2021/11/16/wed… 2 months ago
Archives
Categories
-
Recent Posts
Tags
5K Run 10k Row 10k Run 45-Degree Hyperextension 200m Run 250m Row 400m Run 500m Row 800m Run 1000m Row 1600m Run 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 Pull-ups Explosive Step-ups GHD Sit-ups Glute Hamstring Raises Helen Hiking Hip Extensions Hovers Hypertrophy 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 Power 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 Strength Tabata Threshold Pace Runs Tire Flips Toes-to-Bar Trail Run V-ups Walking Lunges- Follow SPD CrossFit on WordPress.com
SPD CrossFit 
56:17 minutes (5.2 miles)