The Long Way Home

CrossFit Love – CrossFit

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Aerobic Dynamic Warm Up (No Measure)

:30 dead hang

Spiderman Lunge crawl D&B

Broad Jumps D&B

Bear Crawl (small steps) Down

Toe Scoops (hamstring focus) Back

Pull-ups (4 x (70-80% Max effort reps), rest 2 min )

Scale with Bands and controlled negatives

Metcon (Time)


50 Double Unders

50 Air Squats

50 Push Ups

40 AbMat Butterfly Sit Ups

30 Pull Ups

30 Barbell Thrusters @45/35

30 Hollow Rocks

50 Double Unders

* at 0:00 and E6MOM, Run 400m

– scale to 200m run if 400m takes over 2:30