Thursday 11.12.20 Workout

CROSSFIT

“Wave Runner”

On the 5:00 x 5 Rounds:
500/400 Meter Assault Bike
350/300 Meter Row
200 Meter Run

:: Alternate Variation ::

On the 5:00 x 5 Rounds:
800 Meter Run

2020 Holiday Schedule

Free class pass for friend/family

WHITEBOARD BRIEF

These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between
Your final score is the slowest of the 5 Rounds
To put this piece in perspective, the combination of movements will be similar to completing 5 x 800 meter repeats around a track in terms of time and effort
With more time spent working than resting, these are not all out sprints
Instead, look to start at about 75-80% effort in the first round
After completing the first round under control, you’ll have a pretty good idea of what speed you can hold for the remaining 4 rounds
You may find you can hold your initial speed, or even increase your pace a touch
We’d rather have 5 rounds of sustained intensity than 1 really fast rounds and 4 rounds where your times get slower with each

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More present at home and improved relationships with a healthy outlet.
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By | 2020-11-13T12:20:35+00:00 November 12th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Thursday 11.12.20 Workout