3.24.15 – WOD 

  

Endurance Crew from last Tuesday

CrossFit 

Tuesday 

Extra Open Gym hours = 12-2pm

Endurance:

Warm up:

3 RFQ:

:30 of work for each movement

:30 rest after each movement

High knees

Air Squats

Mountain Climbers

Alternating lunges

Plank hold

Skill: Tabata Push ups

We are going to discuss the importance of a solid push-up and how it benefits your running technique. No more wide arm swings:/

WOD:

4x850m

3 min rest between efforts

5 min rest

400m

:90 rest

300m

:90 rest

:200m

Done!

We are working on that fast finish, so the 400, 300, and 200 will be a hard effort.

Cool down: 

Calf stretch 2 min each leg

Compare results to 9/8/15

Oly WOD:

PCl (HB) + F.Sq   40/4  50/3  55/3  60/3  70/3  75/3  80/3×3
SQ   50/8  60/5  65/5  70/5  75/5×3
RDL   50/6  60/5  70/5  80/5×3

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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