CrossFit – Sat, Mar 9

Crossfit Garage – CrossFit

C2B, Burpee box jump overs (AMRAP – Reps)

Complete as many reps as possible in 10:00 of:

2 chest-to-bar pull-ups

2 burpee box jump-overs (20/24 in)

4 chest-to-bar pull-ups

4 burpee box jump-overs

6 chest-to-bar pull-ups

6 burpee box jump-overs

… continue to add 2 reps to each movement in the sequence until time expires

800m Running Intervals (Time)

2 sets for time:

800-meter run

– Rest 3:00 between sets.

– 12-15 minutes (including rest).

– Each 800-meter run in less than 5:00.

– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy should allow you to recover enough to finish each set in a similar time.

– Perform this workout with friends for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and set goals for each interval.

Modifications:

– C2 Bike: 1,600/2,000 meters

– Row: 800/1,000 meters

Stretching (No Measure)

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side