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We would like everyone to record their times. If you have an apple watch, garmin and are already recording, great if you don't we suggest you download the Nike Running App. Its FREE. It will be a great way for everyone to just log their runs.
SHARE YOUR RESULTS ON SOCIAL MEDIA BY TAGGING: @CROSSFITMIDDLEVILLAGE @THECIRCHIIT #APARTBUTSTILLUNBREAKABLE
WARM-UP
3 ROUNDS
10 GOOD MORNINGS
10 SQUATS
10 LEG SWINGS (EACH LEG)
10 DEATH MARCHES (EACH LEG)
:45 SEC. PLANK
WOD
PICK ONE depending on your fitness level
FOR TIME COMPLETE EITHER
A)1 MILE- most who walk should go with this one.
B)SCALED - 2 MILE RUN
C)RX- 5K RUN
THEN BONUS!
THROUGHOUT THE DAY EVERY 30 MINS COMPLETE 20 AIR SQUATS UNTIL YOU CAN'T DO ANYMORE.
CROSSFIT KIDS
WARM-UP
TABATA
8 ROUNDS 20 SEC ON 10 SEC REST
ALTERNATE BETWEEN A & B
A)JUMPING JACKS
B)HAND RELEASE PUSH-UPS
WOD
3 ROUNDS FOR TIME
20 STEP-UPS (STEPS OR CHAIR AGAINST THE WALL)
20 WALKING LUNGES (10 EACH LEG)
20 AIR SQUATS