Sunday

CrossFit Prince George – WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 Burpees

10 RKBS (workout weight)

15 Air Squats

Workout

“WHISKEY TANGO FOXTROT” (Time)

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Bike or Walk, Easy

2:00 Foam Rolling Low Back

2:00 Calm Nasal Breathing

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