Warm-Up:
Agility Ladder Drills
WOD:
I. AMRAP in 30 Minutes:
10 Left-Arm Russian Swings (53/35)
10 Right-Arm Russian Swings
10 Burpees
II. Accumulate 3 minutes in an FLR
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
4-8 intervals of:
400meters
*2 minutes rest between intervals
Long Interval
2-4 intervals of:
800 meters Time Trials
*5 minutes rest between intervals
Time Trial/Tempo (as team)
5K at 10K Time Trial Pace