[CrossFit] Weather Update
Tues 3.20
Programs starting 5:30p canceled
4:30p WOD is ON, NO babysitting
Skills clinics rescheduled for 3.27
Wed 3.21-stay tuned
Warm-up
Run or Row 400 Meters
– Then –
8 Russian Swings
30 Single Unders
8 American Swings
30 Dubs or Attempts
8 Goblet Squats
30 Dubs or Attempts
– Then –
8 Russian Swings
30 Single Unders
8 American Swings
30 Dubs or Attempts
8 Goblet Squats
30 Dubs or Attempts
Metcon
5 Rounds
400 Meter Run
30 Dubs
15 KBS (55,35)
Rest 60s.
L2: (40s Dub Attempts) (35,25)
L1: (300m Run) (50 Single Unders) (35,25 Russian Swings)
400 Meter Run
30 Dubs
15 KBS (55,35)
Rest 60s.
L2: (40s Dub Attempts) (35,25)
L1: (300m Run) (50 Single Unders) (35,25 Russian Swings)
Intent: Sustainable pacing at 75% for all rounds. The 60s rest is a partial recovery in order to stay aerobic and NOT redline. KBS should be light. Try to sustain same splits on 400m runs today.
Finisher
Coach led mobility
$ Out
AMRAP 8
Unilateral KB Carry x max 50 ft. trips
DB Split Squat x 8 each.
Intent: Shoot for 3-4 complete rounds.
Unilateral KB Carry x max 50 ft. trips
DB Split Squat x 8 each.
Intent: Shoot for 3-4 complete rounds.