Mobility
Dynamic
WOD
LOCO
5 Rounds
10 Deadlifts 245/165
40 Double Unders
Cash Out
Coaches Choice
Crossfit Endurance – Short Intervals
Choose ONE of the following sports:
Max Effort Hill Sprints “At Speed”
Swim: 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible.
Bike: 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run: 10 x 30 seconds all-out hill sprint rest 2:00 between each rep
C2 Row: 10 x 30 seconds all-out hill sprint, rest 2:00 between each rep, damper setting is athlete’s choice.
At Speed: For bike, run, and row come into each sprint “at speed” to maximize 30 seconds.