Warm-Up:
3 Rounds:
15 Supermans
15 Hollow Rocks
WOD:
I. For Time:
21 – 18 – 15 – 12 – 9
Deadlifts (95/65)
*22 Minute Time Limit
II. 3 Sets:
30 Abmat Situps
*30 seconds of rest between sets
Scaling options for all ability levels will be provided for by your coach
ACF Endurance Team:
1 – CrossFit WOD is still your number one priority.
2 – These should be hit Post WOD or at least 3 hours Pre-WOD
3 – The longer your race or goal, the higher the intervals you should hit.
4 – Ideally these are done on non-consecutive days.
5 – Saturday’s run will be at the Niskayuna Bike Trail with the Team.
Here are our 3 CrossFit Endurance WODs for the week:
Short Interval
6-12 intervals of:
200meters
*90 seconds rest between intervals
Long Interval
3-6 intervals of:
800 meters
*2.5 minutes rest between intervals
Time Trial/Tempo (as team)
5 miles at 85% of 5K Time Trial Pace