CrossFit WOD, 3-14-19

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

200 M run

10 lunge jumps

20 seconds stationary high knees

Metcon

Metcon (No Measure)

Every 4 minutes for 16 minutes

-200 M run

-100 M recovery jog

-100 M sprint
On North A

Metcon

Metcon (AMRAP – Reps)

AMRAP, 14 minutes

-20 Russian KBS, 70/53

-30 bus drivers, 20/15

-40 double unders

Post WOD Stretch

-Hip flexor wall stretch

-Foam roll: calves

Competitors extra credit

Bulgarian Split Squat (4 x 5/5, going up)

Elevated back foot, single leg split squat
With dumbbells

ROM WOD (No Measure)

ROM WOD

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