Warm-up:
Running Drills
Dynamic Stretching
WOD:
Easy Run or Trail Run
Cool-Down:
Static Stretching
Post time and distance to comments:
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- Sunday: 220605 (2-7) spdcrossfit.com/2022/06/04/sun… 3 weeks 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 Pistols 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 Row Easy Run EMOM Explosive Pull-ups Explosive Step-ups GHD Sit-ups Glute Hamstring Raises Helen Hiking Hip Extensions Hovers Hypertrophy Jumping Air Squats Jumping Lunges Knees-to-Elbows Lying Leg Raises Michael Muscle Up Practice Pike Push-ups Pistol Practice Pistols Plank Hold Pull-ups Push-ups 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 Tempo Run The Ghost Tire Flips Toes-to-Bar Trail Run V-ups Walking Lunges- Follow SPD CrossFit on WordPress.com
SPD CrossFit 
66 minutes (4.5 miles) Jefferson Lake and Sunset Branch Loop