Hamstring reach toes/heels/flat x6 (Hamstring Complex)
3 Rounds for time
10 Box jumps
10 KB Swings
10 CrossFit Push-ups (hands release at the bottom)
3-3-3-3-3-3-3-3 (every 3 minutes together)
Power Clean and Push Press
Post results to comments.
"I finished my first marathon in 3:57:35. It was tough on the last four miles. I just keep on saying to myself on that last 4 miles that this can't be harder than crossfit, but definitely my training from ACF helped me to finish and stayed strong at the end." ~ Marlon Urcia
Also, Marlon participated in a Duathlon three weeks ago. He incorporated CrossFit into his regimen, minimized his training on both running and outdoor cycling and managed to place top 10 in his age group. Congrats Marlon!