http://southhallcrossfit.com/long-run/

Long Run

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

Jumping Jacks

Air Squats

S/L RDL

Jumping Jacks

Groiners

Frog Squats

Jumping Jacks

Push Up 2 Pike

Switch Backs

Review WOD

Grab equipment

Bench Press

Rope Climbs

KBS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 35

10 Bench Press 135/95

400m Run

2 Rope Climbs

10 Burpees

20 Russian KB Swings 70/53
Long and fun today!

If you can partner with a few people on bench you may go up in weight but you should be able to complete this in 2 sets every time. Also today would be a good chance to try and swing an even heavier KB. You will be surprised that you can!

KB swings – make sure you keep contact with wrists in hips and arms on body. Really emphasize driving up with your legs and “popping” your hips.

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