Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run
WOD:
4 Rounds:
30sec Fast Pace
1:00min Easy Pace
1:00 Fast Pace
2:00 Easy Pace
1min Walk
Cool-Down:
1600m Easy Run
Static Stretching
Post time and distance to comments:
Comments
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- Wednesday: 08042021 (2-4) spdcrossfit.com/2021/08/03/wed… 15 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 Run 3000m Row 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 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 Pistol Practice 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
47:30 minutes (4.96 miles)