Mobility
Dynamic
WOD
4 Rounds
9 Burpees
15 Box Jumps 24/20
Run 400m
Cash Out
Plank Variations
Crossfit Endurance -Rest or Flex Day
Short Intervals – Choose ONE of the Following Sports:
Swim: 10 x 75 w/ 90sec rest
Bike: 6 x 1M w/ 2 min spin/rest between
Run: 6-12 x 200m w/ 90 sec rest
Row: 6-12 x 250m w/90 sec rest
or Long Intervals
Choose ONE of the Following Sports:
Swim: 8-12 x 100m w/2:00 rest
Bike: 3-6 x 4:00 TT w/4 min spin/rest between
Run: 3-6 x 800m w/ 2;30 rest
Row: 3-6 x 1000m w/2:30 rest