For all you juicers out there! 10 Juices on Day 10!
Workout provided by CrossfitRuston here.
1. 20 calorie partner row x 2, PNF squat stretch, Foam roll quads, back/t-spine, ham mob on bands 20-30 reps/leg
Back squat 1×10 light, 1×5 moderate
2. 5×5 speed back squats @ 40-55% (stay light, work technique)
*Rest 90 sec per set
* focus on speed out of hole, not a jumping squat!
3. AMRAP 12
8 Hanging L-hanging leg raises to toes to bar
12 HRPU C: ring pushups
ME Handstand walk (scale to 5 attempts to kick into HS)
Provided by ME!
Today is a long day!
So get out there and run 6 miles! yes!
Easy pace! Focus on your breathing!
IF you feeling froggy after that:
200 meter High paced sprints (5 reps)