© 2016 by CrossFit FUNCTION.

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July 15, 2016

July 15, 2016

REMEMBER THAT ALL CLASSES TODAY ARE AT CENTURY FIELD, BEHIND THE YRHS, INCLUDING THE COMP SIDE.

 

Group WOD:

A. Coach Led Group Stretch.

 

B. Dynamic Warm-Up:

100m Run

Stairs x 5 rounds

100m Run

Burpees x 5 reps

100m Run

Stairs x 5 rounds

Burpees x 5 reps

 

C. "Run Ang Run"

For Time:

50 KBS

400 m Run

50 Push-Ups

400 m Run

50 Sit Ups

400 m Run

50 Air Squats

400 m Run

 

Post results to comments.

 

Competition WOD:

A. 2 sets:

400m @ 75%

Rest 2 minutes between sets.

 

B. 3 sets:

500m @ moderate pace

300m @ fast pace

200m ALL OUT

REST 3 MINUTES B/W SETS.

 

Use that 500m moderate set to recover and get ready for the next all out burst. Goal is to keep paces consistent, and be able to recover in that 500m.

 

C. 10 sets:

100yd Grass Sprints

Recovery walk back to beginning, goal is consistent times across the board, no different than +/- 3 seconds.

 

Post results to comments.

 

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