Warm-up:
Dynamic Stretching
Running Drills
WOD:
Easy Run or Trail Run
Cool-Down:
Static Stretching
Post time and distance to comments:
Meta
CrossFit Journal
SPD CrossFit
Instagram
SPD CrossFit
- Friday: 200918 (1-5) spdcrossfit.com/2020/09/17/fri… 7 hours 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 Cruise Intervals 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 Burpee Pullups Burpees Chest-to-Bar Pullups Chinups Close-Grip Pushups Conditioning Deck of Cards Dips Double Unders Easy Bike Easy Row Easy Run Explosive Pushups Explosive Step-Ups GHD Situps Glute Hamstring Raises Helen Hiking Hip Extensions Hovers Jumping Air Squats Knees-to-Elbows Long Easy Run Lying Leg Raises Pike Pushups Pistols Plank Hold Pullups Pushups Recovery Run Rest Reverse Lunges Ring Dips Ring Pushups Ring Rows Row Russian Twists Single Leg Glute Bridges Situps Speed Drills Step-Ups Strict Pullups Tabata Toes-to-Bar Trail Run V-Ups Walking Lunges Weighted Dips Weighted Pullups Weighted Ring Dips- Follow SPD CrossFit on WordPress.com
30:00 minutes (3 miles) 10:00 minute pace