Mission Breakout

3
Jun

Mission Breakout

CrossFit Tactical Strength – CrossFit

Warm-up

Row 1K (No Measure)

Row 1000m

Ankle/Calf Opener (No Measure)

Taking a dumbbell, place the ball of a foot over the handle, attempt to wrap the opposite hand around the outside of the foot. Then adjust hips and angles as needed to find the tight corners.

Running Drills 1 (No Measure)

2x’s Each

Bound + Fall

Pose Hold x 2-3 mins

Wall Drill Increasing Pace every 10 Seconds for 40 Seconds

Accessory

100m Row (Time)

100m Row
4x100m row/.25 Mile Bike

work with a partner work:rest

Nasal Inhale/Mouth Exhale

Nasal Inhale/Nasal Exhale

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20:

Row 500

50′ Lunge w/ sandbag (or other object)

Run 200
Complete in Teams of 2-3

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