Link of the Day Warm-Up: Joint Mobility WOD: I. 3 Round for Time: 400m Run 20 Box Jumps (24/20) 20 Knees-to-Elbows 20 Thrusters (135/95) 20 Grasshoppers *25 Minute Time Limit II. 2 Rounds: 100m Prowler Push (Empty) 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: 500m Time Trials *3-4 minute rest between time trials Long Interval 3-7 intervals of: Max Distance Run in...
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