Tuesday 6/19
CrossFit: CF-Benchmark ‘Nancy’ 5 rounds for time of: 400- meter run 15 overhead squats Quickfit: AMRAP 4min: x3 sets 12/9 calories of assault bike 400 meter run Max reps of Dumbbell Push Press Rest 2 minutes between sets
CrossFit: CF-Benchmark ‘Nancy’ 5 rounds for time of: 400- meter run 15 overhead squats Quickfit: AMRAP 4min: x3 sets 12/9 calories of assault bike 400 meter run Max reps of Dumbbell Push Press Rest 2 minutes between sets
CrossFit: aerobic capacity 21 Dumbbell Thrusters Run 400 meters 18 Dumbbell Thrusters Run 400 meters 15 Dumbbell Thrusters Run 400 meters QuickFit: AMRAP 10 min: 10 Push Presses (Dumbbell) 10 Alternating Reverse Lunges with DB
Working on the Push Press skill work for tonight’s 6:45pm WOD! CrossFit: A.1 Push Press 3-3-3-3-3 A.2 Strict Pull-up 3-3-3-3-3 Quickfit: In teams of 3, with only one member working at each station at any one time, complete 3 sets each of: Station 1- 500 Meter Row Station 2- 400 Meter Run Stations 3- Rest
WOD: A. 1 mile run time trial. Rest 1.5x. Ex: If it takes you 8:00 to run 1 mile, rest for 12 min. B. 800m. Run time trial. Rest 1.5x. Ex: If it takes you 3:00 to run 800m, rest 4:30 min. C. 400m. Run time trial. *Post cool down/mobility **Scale these runs as needed
WOD: A. 400m. Run for time *scale to 200 2 min rest B. 600m. Run for time *scale to 400 3 min C. 800m. Run for time *scale to 600 4 min rest D. 1 mile run for time *scale to 800 E. 2 minutes Hamstring Floss MWOD 2 minutes of Super Couch Stretch MWOD