Warm-Up:
Run 200m
15 Sotts Press (PVC or empty bar)
10 Burpees
15 Sotts press
WOD:
3 – 3 – 3 – 3 – 3
II. For Max Reps:
AMRAP in 6 Minutes – Manmakers
Rest 2 Minutes
AMRAP in 6 Minutes – Overhead Squats (95/65)
Rest 2 Minutes
AMRAP in 6 Minutes – Push Press (95/65)
Scaling options for all ability levels will be provided for by your coach
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:
400m
*90 seconds rest between intervals
Long Interval
2-6 intervals of:
1250m
*Rest 2-3 minutes between intervals
Time Trial/Tempo (as team)
10 Mile Time Trial