Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Line Drills

Movement Prep

8 mins

(No Measure)

Ankle/Shin Mobility

3×10 Weighted Pass Throughs

Pigeon Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

100m Run

1 Round of Cindy

100m Run

2 Rounds of Cindy

100m Run

3 Rounds of Cindy…..

*Only score rounds & reps of Cindy
Rest 5 mins

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 5 mins

Metcon (Time)

4 Sets

15 second RKC Plank

30 Slamballs (Rx+30/20)(20/15)

Rest 30 seconds

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