Mobility
Dynamic
WOD
400m Run
1-6-12-18 Pull ups
2-12-24-36 Push Ups
3-18-36-54 Squats
800m Run
18-12-6-1 Pull ups
36-24-12-2 Push Ups
48-36-24-3 Squats
400m Run
Cash Out
Stretch and roll
Crossfit Endurance – Time Trial or Tempo Training done on Saturday or Sunday
Choose ONE of the Following Sports:
Swim: 1000m @ 85% of 800m TT Pace
Bike: 20M @ 85% of 12M TT Pace
Run: 10k TT
Row: 10k TT