Wed – 2/10/19

by crossfitct

Warm Up

7 Min For Quality

Buddy 1:

Easy Bike

Buddy 2:

100 Meter Run
30m Bear Crawl
15m Crab Walk

Mobility

  • 1 Min Barbell Thorasic Opener
  • 1 Min Wall Squat
  • 1 Min Pect Mash – Massage ball
  • 1 Min Trap – Massage ball
  • 1 Min Cossack Squat

WOD – “Miracle Go” – For Time

5 Rounds:
 200 Meter Run
 12/9 Calorie Assault Bike
 9 Strict Presses (40/30)

Options
Reduce weight
Row

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