Tuesday 20150113 Open Workout

Posted: January 12, 2015 by eweirick in Uncategorized

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Congrats to Mimi Smith-Munroe, Mike McMillan, Jason Stieffer, and Coach Bryan Haggerty (re-cert) on completing the level one this weekend at CrossFit Omaha with coach and instructor Joe Westerlin. Can’t wait to see you all running your own classes!  

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Picture courtesy of CrossFit.com

.

S/S/S:

None – Prep for running

WOD:

3x200m Run

3x400m Run

3x500m Row

Rest between reps is 1:1 of working time.

 

Scaling Options:

Bad Knees?  Row it all

Xtra:

Stretch the legs

Hamstring

Heel Cord

Hurdle Stretch

 

Take a look at this video of 2009 CrossFit Champion and owner of NorCal CrossFit Jason Khalipa. It’s a great video to strategize how to step up your running game. Trust me, it’s worth 17 minutes and 52 seconds of your life.

Video courtesy of CrossFit HQ.

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