march 2, 2017

CrossFit Virginia Beach – CrossFit

Warm-up (No Measure)

track stetch

banded t-spine squat

3x 10 back roll to pike/10 ski swings

Metcon (8 Rounds for time)

8 individual rds:

50yd farmer’s walk + 50yd sprint

assistance work

3x 10 walking lunges with farmer’s carry weight/10 back extensions

Cool down

Bonesaw

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