Link Of The Day

Warm Up:

2 rounds:

1 minute Jump Rope (single or double unders)

15 Shoulder Rolls with PVC

15 Ring Rows

15 Air Squats

15 Pushups

WOD:

I. For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Pullups

Handstand Pushups

Pistols (each leg)

AbMat Situps

*20 Minute Time Limit

II. Tabata Air Squats

III. Tabata Flutter Kicks

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

3-7 intervals of:

500m

*1 minute rest between intervals

Long Interval

2-4 intervals of:

1 mile

*5 minutes rest between intervals

*hold each interval within 5-10 seconds of each

Time Trial/Tempo (as team)

3 intervals:

5k at 10k Time Trial pace

*5-10 minutes rest between intervals

*hold each interval within 2-3 minutes of each