Friday, 27 Aug 10

Fun Friday!
"Last CrossFitter Standing"

:1 to complete the movement and ::15 to transition. If you do not complete the movement in the :1, you are out! Repeat until there is 1 person left.

1. 10 Double Unders
2. 20 Push Ups
3. 20 Seated Press, 45/33
4. 20 Jumping Squats, 45/33
5. 20 Sit Ups

When you are out, complete: 1 mile run
-----
Endurance WOD:
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
-----
Post comments.