Prone to sprint – Thu 1.05.17

 In W.O.D.

This is NOT the prone position we are looking for!

Skill:  “Death by 10m” from prone

Start by laying chest down on the ground. The first minute, stand up and sprint 10 meters. The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m sprint intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

*The focus should be on how quickly you can move from prone to running.  Don’t worry too much about the overall amount of rounds.  Get sweaty, get tired, move fast, but don’t cheat the prone position.

Conditioning:  Reps of 12-9-6-3:
– Power Snatch (Performance: 115/85#,  Fitness: 95/65#,  Health: 65/45#)
– Burpee Box Overs (Performance/Fitness: 24/20″, Health: as high as possible)


This Saturday, 1/7, Leighna will be lifting in The Vaughn Weightlifting Open at CrossFit Suisun City.  This USAW Sanctioned event will be a 1 day competition held on Saturday, January 7th, and will benefit Barbells for Boobs.  The first 10 regular price registrations will be donated.  The cost to provide a breast screening is $80.  This event will provide 10 screenings.

 Leighna will be lifting starting at 11:30 am.  If anyone can go out and cheer her on that would be great!


Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.