HOLIDAY SCHEDULE
Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY
Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only
Wednesday July 5th, Normal Schedule Resumes
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
WOD
Every 5:00 x 5 Sets:
Row 500 Meters
10 T2B
2 Wall Climbs
L2: (Knee Lifts) (Half Wall Climbs)
L1: (Knee Lifts) (20 Shoulder Taps)
*Score = slowest split
Row 500 Meters
10 T2B
2 Wall Climbs
L2: (Knee Lifts) (Half Wall Climbs)
L1: (Knee Lifts) (20 Shoulder Taps)
*Score = slowest split
Training Intent
Athletes should choose a challenging 500m row pace and try to hit all their sets at the same pace. This is a good opportunity for athletes to improve T2B cycling as well. These should be done in 2 sets or less. Athletes should have 90s of rest after each set. Wall climbs can easily be scaled to 1/2 wall climb or shoulder taps and still receive the same stimulus.
Athletes should choose a challenging 500m row pace and try to hit all their sets at the same pace. This is a good opportunity for athletes to improve T2B cycling as well. These should be done in 2 sets or less. Athletes should have 90s of rest after each set. Wall climbs can easily be scaled to 1/2 wall climb or shoulder taps and still receive the same stimulus.
Finisher/Recovery
3 Rounds of:
Ball Slams or Russian Twists x 20s Max Reps. Rest 60s.
Ball Slams or Russian Twists x 20s Max Reps. Rest 60s.
$ Out
5:00 of Static Stretching