Sunday 12/09/2018


Announcements

Join us this Friday, Dec 14th at the box at 6pm for our Christmas Party Potluck!!

Ashburn CrossFit – CrossFit

View Public Whiteboard

Warm-up

30 Seconds

Easy Run

Quad Stretch

Active Samson

Medium Run

Active Spidermans

Air Squats

Faster Run

Ostrich

Burpees

MOBILITY (10:00 – 12:00)

Child’s Pose: 1 min

Couch Stretch: 1 min each side

Metcon

Sunday Fun Day! Today is a day to go a little lighter, especially if you’ve been coming throughout the week. You can definitely take this as an active recovery day, or push it if you haven’t been to the gym as much as you’d like this week. Challenge yourself to keep a steady split time for all rounds. Pace to keep some gas in the tank for the final rounds.

WOD Prep:

100m Run

5 Good Mornings

5 AbMat Situps

Metcon (Time)

6 Rounds For Time

400m Run

25 Good Mornings (light Plate)

25 AbMat Situps

Categories: Wod

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