March 9, 2017

CrossFit Virginia Beach – CrossFit

Warm-up (No Measure)

keg stretch/banded middle split(like banded pike but wide)

3x 10 cossacks/10 spiderman lunge/10 American KBS

Metcon (5 Rounds for time)

5 individual Rds:

15 wall balls/100m run/15 slam ball

rx’d+ 30# wallball

Cool down

couch!

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