"The Sprint Mile" (15min cap w/rests)

400m Run - Rest 1 min

200m Run - Rest 1 min

400m Run - Rest 1 min

200m Run - Rest 1 min

400m Run - Rest 1 min

Rest 5min / transition from last runner/time cap

5 Rounds For Time: (20min cap)

10 Right Arm Dumbbell Snatch

10 Box Jump Overs (can use hands)

10 Left Arm Dumbbell Snatch
10 WallBall Shots 20/14lbs to 10/9’ MRX20/10 to 9'

Box Heights = 24/20" RX+30/24” MRX 20/18”
Dumbbells = 50/35lbs RX+65/70/75 - 40/45/50 MRX35/20

Core & Flexibility Development

10 Hip Extension to Glute Ham Raise

1min Head to Floor Straddle Stretch

1min Couch Stretch
10 Back Extensions

1min Butterfly Stretch
1min Chinese Splits / Standing Straddle

10 Hip Extensions

10 responses to "Friday, July 7 2023"

Hal
Hal says:

July 7, 2023 at 7:19 am

Mike’s Song (10/31/98) by Phish
A. 11:22 🏃‍♂️ (no sprinting)
B. 18:49 rx+
C. ⛳️
Bo
Bo says:

July 7, 2023 at 7:51 am

A: 9:26
B: 19:39 rx
Nathaniel
Nathaniel says:

July 7, 2023 at 10:12 am

CrossFit in Destin -

A. Front squats and reverse lunges

B. 7 rounds for time :

- 7 DB floor presses
- 7 burpee chest to bar
- 7 front squats
Champ
Champ says:

July 7, 2023 at 11:12 am

Yesterday strength, push jerk build up:
135(5)-165(4)-195(3)-225(2)-245(2)-260(1)

Today wod, 5 RFT: 11:07 rx
Tyler Canoles
Tyler Canoles says:

July 7, 2023 at 1:29 pm

A.9:20 (better than Christian Shirey could dream of)
B. 17:45 ☠️ could not get my heart rate down.
Kim G
Kim G says:

July 7, 2023 at 3:01 pm

A. 12:04 Bike
B. 3+3 rx, slow and steady for my knee 🙌🏻
Lyle Langston
Lyle Langston says:

July 7, 2023 at 3:52 pm

Scaled but finally completed one!

A. 13:09 - I did all of the runs!!
B. 16:07 - scaled but I didn’t stop
Lupo
Lupo says:

July 7, 2023 at 4:57 pm

9:52

18:46 rx+ 65# db
Misty
Misty says:

July 7, 2023 at 8:09 pm

A. 10:48

B. 13:49 rx+ (45#)
Bailey
Bailey says:

July 7, 2023 at 8:43 pm

A. 10:17
B. 12:14 RX+ (50# db / 20# WB)

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