Mobility
Dynamic
STRENGTH
Wendler Week Four – Dead Lift
5 x 40%
5 x 50%
5+ x 60%
WOD
Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Cash Out
Cards
Crossfit Endurance – Long Intervals
Choose ONE of the Following Sports:
Swim: 3 x (50 m/y, 100 m/y, 200 m/y)
Bike: 3 x (1/2M, 1M, 2M).
Run: 3 x (200m, 400m, 600m)
Row: 3 x (250m, 500m, 750m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.