There is a new warm-up on the board!!!
WOD:
"Elizabeth"
For Time:21-15-9 reps of:
Clean (135#/95#)
Ring dips
Skill: Crisscross jumpropes x 5 mins - have fun playing with your new jump-ropes!
Kriss Kross
Criss cross
Endurance WOD: (optional)
3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery
Pick ONE
Swim: 3-7 x 200m hold within 3-5 seconds
Bike: 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts
Run: 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds
Row: 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds
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