6161 E Main St
Farmington, NM 87402
(505) 801-9603
Wodify

WOD 11/3/17

November 02, 2017

 

**REMINDER: ACF Ladies Night
Saturday, November 4th 2017
5:00pm-8:00pm
Animas CrossFit Gym
5:00-6:00 Yoga by Soul Den Hot Yoga
6:00 Dinner Potluck Salad Bar- bring something to share! (Salad, dessert, wine)
6:00-8:00 Pamper, Connect, Relax
*Get an express manicure, pedicure or 10 minute massage! Services provided by local professionals for $10 each.

WOD: 

At an easy pace (Mile PR pace):

Run out from the gym for 4 min

Rest 1 min

       Run back to the gym for 4 min

Rest 2 min

At a faster pace (800m PR pace):

Run out from the gym for 3 min

Rest 1 min

Run back to the gym for 3 min

Rest 1:30 min

At a faster pace yet(400m PR):

Run out 2 min

Rest 1 min

Run back 2 min

Rest 1 min

At your fastest pace(200m PR):

Run out 1 min

Rest 1 min

Run back 1 min.

 

Post WOD Mobility: lacrosse ball to QL 2 minute each; Quadruped ql stretch 2 min each

 

Strength: MEU

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