Workout 8.21.14

Nickname: IT’S FRIDAY!!

Main – CrossFit

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Warm-up

(No Measure)

6 Minutes of:
Walking Straight Leg Kicks- 1 length of gym
Walking Lunges- 1 length
Broad Jumps- 1 length
10 Inchworms

Mobility:
1 minute of Leg Banded Heel Cord ea leg
1 minute of Leg Heel Cord Mash w/ KB ea leg

WOD

Metcon (Time)

5 rounds for time:

200m run
20 walking front rack lunges with barbell
10 Push Press
1 minute Rest

(C:115/75 P: 95/65 F:75/55)

Cool Down/Recovery

800m Recovery Row- easy pace
:30 Samson Stretch ea leg
:30 Couch Stretch ea leg

Feature Video

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