James
Warmup
50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
10 Worlds Greatest Stretch (5/Side)
10 Inchworms
WOD
OPTION 1. 4 Sets- 3:00 Minute Clock
BUY IN: 300m Run
Max Reps: Jumping Lunges
*Rest 1:00 Min b/t sets*
OPTION 2. 4 Sets- 3:00 Minute Clock
BUY IN: 300m Back Pack Run (20lbs/14lbs)
Max Reps: Backpack Reverse Lunges (20lbs/14lbs)
*Rest 1:00 Min b/t sets*
OPTION 3. 4 Set- 3:00 Minute Clock
BUY IN: 300m Run
Max Reps: Alt. DB Snatches (50lbs/35lbs)
ACCESSORY WORK
3 Rounds
10 DB Bench Press
10 Double DB Bent Over Rows
10 Seated Alt. DB Curls
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CrossFit Division 
Did an indoor-friendly workout today due to the rain.
For Time:
10-8-6-4-2
Dumbbell snatches (per side)
Pistol Squat Progression (sit to stand) (per side)
Push-ups with feet on a box
Used a 20lb dumbbell
10:59
Joined JJ to form team JJT for this alternative workout. Used my 45 for this one, ~12:00 to finish.
Didn’t want to melt in the rain, so this wod seemed like a good substitute.
Used #35 myself. 10:48
Zoom with Crystal & Makayla.
I did shuttle runs in the house for around 1:48 per round.
DB snatches with 20 lbs. Round 1: 24, R2: 22, R3: 22, R4: 24
Plus accessory work.
Team Zoom CAM
Option 3
18, 19, 18, and 18
And yay Makayla ran tonight,
She did rounds 1 and 2 with 300m
Round 3 and 4 with 200m
20, 21, 31,32