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!
Picture courtesy of CrossFit.com
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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.
CrossFit Team Offutt Tactical Fitness 