Thomasville CrossFit – CrossFit
Warm-up
run warm up 1 (No Measure)
Knee to chest
Side Hurdle steps out
Side Hurdle steps in
Figure Four
Walking Lunge with twist
Walking toe touch
Side steps
High knees
Butt kickers
400m jog
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
400m run
1 x rope climb
10 x GHD sit-ups
rx+ 20/10 weight vest
Mobility WOD
https://video.search.yahoo.com/video/play?p=kelly+starrett+running+prep&vid=84b5541afd385e9a57cb68de3181f2a2&turl=http%3A%2F%2Ftse3.mm.bing.net%2Fth%3Fid%3DOVP.Va0efa7f04ff037a5c461362fdce7c5d4%26pid%3D15.1%26h%3D168%26w%3D300%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DK4t9OEYoZco&tit=%40ReebokONE+Kelly+Starrett+-+Ready+to+Run+Progression+III&c=16&h=168&w=300&l=316&sigr=11bheirbk&sigt=11obdla2q&sigi=131jj553m&ct=p&age=1385475202&fr2=p%3As%2Cv%3Av&fr=yhs-mozilla-004&hsimp=yhs-004&hspart=mozilla&tt=b