March 13, 2017

March 13, 2017

CrossFit Virginia Beach – CrossFit

Warm-up (No Measure)

anterior banded lunge

banded ankle

Nasal Only

3x 25yds foot pull/25 yds lean and hop

Nose in/Mouth out

4×10 single leg alt KB DL/20 ski swings

Metcon (9 Rounds for time)

Run 400×3-breathe anyhow/nose mouth/nose-nose

Run 200×3-nose/mouth-choose on pace

Run 100×4 all 3rd run max effort

Recover nose mouth to nasal only

Cool down

Calf and foot smash