Mobility
Dynamic
WOD
This is a partner workout. One person works at a time.
4 Rounds
In 1 minute run 100m and complete amrap Kettlebell Swings
In 1 minute run 100m and complete amrap Burpees
In 1 minute run 100m and complete amrap Sumo Dead Lift High Pull
In 1 minute run 100m and complete amrap Squats
Go hard every time you are the partner who is working.
Score is total # of reps.
Cash Out
Crossfit Endurance – Time Trial or Tempo Traiing
Choose ONE of the Following Sports:
Swim: 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Row: 4-8 x 400m, rest 1:30, hold within 3-5 seconds