9am CrossFit WOD
Partner Workout
For Time:
50 Calorie Row
40 Russian Kettlebell Swings (#55/35 Rx; #70/55 Rx+)
50 Goblet Squats
40 Russian Kettlebell Swings
Run 800 meters together
40 Russian Kettlebell Swings
50 Goblet Squats
40 Russian Kettlebell Swings
50 Calorie Row
10am Running WOD
Warm-up
Beginners: 800m easy run
Experienced: 1 mile easy run
Footwork Drills
Interval/Fartlek Workout
4 Rounds for Beginners, 6 Rounds for Experienced:
• Run 50 meters build up
• Run 200 meters hard
• Run 50 meters recovery
Optional Cool Down
10 minute "shake out" run
