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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