3 September 2013; “The Haymarket Affair…”

Warm-up: Payday Pull-ups

Strength: Benchpress 3×5

WOD: “The Valley…”

10,9,8…3,2,1 Kettlebell Swings and Goblet Squats

Rest 1 minute

30 Thrusters 115/75, 90 Double Unders

Rest 1 minute

1,2,3…9,10 Slam Balls and Burpees

Cool Down: 100 Abmat Sit-ups

 

6:00 p.m. CrossFit Endurance Class

400 Meter Indian Run with one or two groups

High Knees, Butt Kicks, Carioca, High Skipping

Stretch Hamstrings and Calves

WOD:

400 Meter Sprint, Rest 2 Minutes

300 Meter Sprint, Jog 100 Meters, Rest 1 Minute

200 Meter Sprint, Jog 200 Meters, Rest 1 Minute

2X 100 Meter Sprint, Walk Back to Start, Rest 1 Minute

200 Meter Sprint, Jog 200 Meters, Rest 1 Minute

300 Meter Sprint, Jog 100 Meters, Rest 1 Minute

400 Meter Sprint

Stretch and Drink Lots of Water!!!!

 

9-3-2013

CFE 9-3-2013