Daily Dose 02/07/2019


CrossFit 3 rounds for quality movement 400m jog (around building) 20 abmat situps 10 back ext 50' single arm KB/DB OH carry ***All done at conversational pace**** Recovery Stretching 1:00 Lizard (R) 1:00 Extended Lizard (R) 1:00 Lizard (L) 1:00 Extended Lizard (L) 1:00 Half Saddle (R) 1:00 Half Saddle (L) 1:00 Saddle 1:00 Thorasic Ext Stretch 1:00 Thorasic Ext Stretch (same) 3:00 Pigeon (R) 3:00 Pigeon (L) https://www.youtube.com/watch?v=D8UIggf9gf4&app=desktop QuickFit 24 min Tabata 2:00 of Tabata at each station (1:00 to sprint 200m after each station) 1. Battle Ropes 2. In-Out Quick Hops on 10# Plate 3. Mtn Climbers 4. V-Ups with 10# Plate REPEAT 


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643-P Greenway Rd Boone NC United States 28607

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