Workout – Thursday 12/21/2017

 

 

 

 

 

 

 

 

Endurance Row:

2 sets:
45sec at moderate pace or SR b/t 28-32,
30sec at fast pace or SR b/t 32-36,
60sec at easy recovery pace,
1min rest,
1500m at fast pace or SR b/t 32-36,
1min at easy recovery pace)
Rest: 3min b/t sets

Endurance Run:

800 M Jog 1 min Rest

2×400 Meter run 1 min between rounds

600 m Jog 1 min rest

2×300 Meter run 1 min between rounds

400 m Jog 1 min rest

2×200 Meter run 1 min between rounds

200 m Jog 1 min rest

2×100 Meter run 1 min between rounds

 

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach will be around to help with your workout and technique. Use this very valuable free time to your advantage!

Open Gym!!!

Suggestions for open gym:

1. Make up a missed workout from this week.

2. Work on weaknesses and make up your own plan for a workout.

3. Have a coach give you a workout to complete.

4. Work on flexibility and mobility.

Open gym time is vital to the success of all our members

 

 

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