Meet upstairs at 1610.
WARMUP:
PVC/stretch
:30 jumping jacks
:30 forward jacks [ demo here ]
10 slow squats
10 lunges (5 each side)
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
WOD: CROSSFIT MOVES FOR RUNNERS
Today's WOD is pulled from Runner's World magazine's solid roster of runner-friendly CrossFit exercises:
3 ROUNDS OF:
10 pullups (or ring-rows)
10 toes to bar (or knees to elbows)
10 box-jumps
10 deadlifts
10 squats w/ barbell (or our new Mutt Bars)
15 kettlebell swings
20 butterfly sit-ups
60 single-unders
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