612-644-9781 info@crossfitslipstream.com

CrossFit & CrossFit Endurance WODs 1Sept16

CrossFit

Warm-Up: Row 500m, 1 width each: inchworm, toy soldiers

Deadlift 5@33%, 50%, 3@65%, 2@75%, 80-85%

5@80-85%, 3@90%, 1+@95%
*Pull-up Progression between sets

Cool-Down: seated forward fold w/arms across, pike & split, up dog

Endurance

Training for the Twin Cities 10-Mile!
30-45 minutes of drills/warm-up then 3-4*800m @ 0:30 under goal pace w/2:45 rest between

CrossFit Slipstream is a CrossFit gym in St Paul, Minnesota featuring a year-round endurance program