Warm-up: 400 meter indian run followed by 5-10 minutes of jump rope practice Workout:Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
rest 3 min
Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
(record and show the difference in gears with the time)
Cool-down: 10 minute squat test. Make it farther than you did last time! Powerlifting: 5 Minutes of dynamic ROM hip drills 3 x 8 Abmat sit-ups Dynamic Effort Box Squat 2-2-2-2-2-2-2-2-2-2 3 x 10 Reverse Hypers 3 x 10 Barbell good mornings 2 x 45 Second car/truck push “Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] “Heavy Ass Grace” with Rob Orlando – video [wmv] [mov] “Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]
