Warm Up
4 Way 400m Run-1.Lateral -right leading 2. Backward 3. Lateral- left leading 4. Run Forward 90% effort.
7x Walk Out With Push Up x 2
Spider-man
Mobility
Light Stretch
WOD
Choose One Of the Following
A.
5 Rounds for time
5 Deadlifts 275lbs 10 Burpees (from CF Games 08)
B.
(Recommended For CrossFit Endurance)
Deadlift 1-1-1-1-1-1-1 reps
A nice in depth yet simple look at the Deadlift
The Deadlift from Patrick Cummings on Vimeo.
CrossFit Endurance
(Bike: 3 mile TT rest 3 min, Then hold 2 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT)
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3x 500m (30 sec rest between) at your 500m pace for the 2000m TT
4 comments:
Austere WOD
5 x Sandbag Get-Up @ 80#
10 x Burpees
5 rounds for time
8:22
Nark, love the fact that you are posting the CRE Wods on your site as well! You guys are going to be absolute beasts!!!
I should be around on Thursday and Friday morning, looking forward to catching up!
Hope all is well.
I meant Mark
Rich just because I tried to bust you for roids doesn't mean I'm a narc! Looking forward to those a.m. sessions-hope I make it!
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