Warm Up:
Practice Pistols for 10 Minutes
WOD:
I. 3 Rounds for Time:
10 Burpees
20 Box Jumps (24/20)
30 Pushups
40 Air Squats
50 Lunges (Total)
II. 100 Hollow Rocks
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:
200m
*1 minute rest between intervals
Long Interval
4-8 intervals of:
500m
*1 minute rest between intervals
Time Trial/Tempo (as team)
5-15k Time Trial