![](https://crossfithuntsville.com/wp-content/uploads/2024/07/6am-ladies-683x1024.jpg)
“The Sprint Mile” (15min cap w/rests)
400m Run/Row – Rest 1min
200m Run/Row – Rest 1min
400m Run/Row – Rest 1min
200m Run/Row – Rest 1min
400m Run/Row
*Rest 5min / transition from last runner / time cap*
17min AMRAP:
10 Right Arm Dumbbell Push-ups
10 Left Arm Dumbbell Snatch
50 Doubles or 200m Run/Row or 0.5k Bike
10 Left Arm Dumbbell Push-ups
10 Right Arm Dumbbell Snatch
25 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs
Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20
Core & Flexibility Development
10 Hip Extension to Glute Ham Raise
1min Head to Floor Straddle Stretch
1min Couch Stretch
10 Back Extensions
1min Butterfly Stretch
1min Chinese Splits / Standing Straddle
10 Hip Extensions
CFHSV RUNNING & ENDURANCE WOD:
8 x 200m run, rest 30 seconds between efforts
4 x 400m run, rest 1 minute between efforts
2 x 800m run, rest 2 minutes between efforts
1 mile run
9:58 bike
4+51 rx bike wb situps
A. 11:24 run
B. 2+70 Rx bike T2B
9:32 Run
3+112 Rx+ (70lb DB, DUs)