05/10/16


Thomasville CrossFit – CrossFit

Warm-up

run warm up 1 (No Measure)

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

400m run

1 x rope climb

10 x GHD sit-ups
rx+ 20/10 weight vest

Mobility WOD

https://video.search.yahoo.com/video/play?p=kelly+starrett+running+prep&vid=84b5541afd385e9a57cb68de3181f2a2&turl=http%3A%2F%2Ftse3.mm.bing.net%2Fth%3Fid%3DOVP.Va0efa7f04ff037a5c461362fdce7c5d4%26pid%3D15.1%26h%3D168%26w%3D300%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DK4t9OEYoZco&tit=%40ReebokONE+Kelly+Starrett+-+Ready+to+Run+Progression+III&c=16&h=168&w=300&l=316&sigr=11bheirbk&sigt=11obdla2q&sigi=131jj553m&ct=p&age=1385475202&fr2=p%3As%2Cv%3Av&fr=yhs-mozilla-004&hsimp=yhs-004&hspart=mozilla&tt=b