Newport Crippler

Warm-up

Twice:

  • 200 m run
  • 20 Russian swings
  • 10 air-squats

Then:

  • Perfect lunge 2x/side, 4 inch-worms.
  • Drills
    • Wall drill
    • Single-leg pulls
    • 2 minutes of increasing cadence work
  • Take 5 minutes to warm up your back-squat…

WOD:

Newport Crippler

for time:

  • 30 Back Squats (bodyweight)
  • 1 mile run

Post-workout

  • Low-and-slow 1k row
  • Roll out your hamstrings!
  • Couch stretch

This is a classic CrossFit Endurance benchmark.  Record your time!

If you’re doing this 858MG, here are two shots to help you find the mile marker (on Mission Gorge PLACE,):

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