Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: C2 500mTT
Row 500m for time
Rest 3:00
Row 500m for time
Notes: Post scores to comments.
“Spinning Room”
10-9-8-7-6-5-4-3-2-1 reps for time of
Chest-2-Bar Pull-ups
Box Jumps (30/24”)
25 x Double-unders*
Notes: 25 x Double-unders conclude each of the ten rounds.
Post times to comments.
500m Time Trial
1:30.2 / 143.6 (I was DESTROYED after my first round, but I got a PR!!)
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Chest-2-Bar Pull-ups
Box Jumps (30/24)
Complete 25 x double-unders after each round
17:18 (I started VERY slowly after the row, but picked up the pace at about round 4 or 5)
500m Time Trial
1:30.2 / 143.6 (I was DESTROYED after my first round, but I got a PR!!)
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Chest-2-Bar Pull-ups
Box Jumps (30/24)
Complete 25 x double-unders after each round
17:18 (I started VERY slowly after the row, but picked up the pace at about round 4 or 5)
Does that mean that there will not be any crossfit Wed or Thurs?
Does that mean that there will not be any crossfit Wed or Thurs?
Billiam, the schedule says Tuesday – Thursday. I have updated it appropriately.
500m Time Trial: 1:47.2/1:50.0
Spinning Room: 18:24 (C-2B/20″/ SU’s)
500m TT 1:44/1:56
Spinning Room 35:24
500m TT 1:44/1:56
Spinning Room 35:24