25 Ring Rows
I. AMRAP in 30 minutes with a partner
15 Air Squats
*Only 1 partner moving at a time
II. Farmer’s Carry 200m with Heavy Kettlebells
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:
6-12 intervals of:
*1 minute rest between intervals
3-6 intervals of:
*2-3 minutes rest between intervals
*hold each interval within 3-5 seconds of each
Time Trial/Tempo (as team)
10k Time Trial