612-644-9781 info@crossfitslipstream.com

CrossFit & CrossFit Endurance WODs Tuesday 13Sept16

CrossFit

Warm-Up 1: Row 500m PVC Work, FS 5@bar, 40%, 3@60%, 2@70%, 80%, 90%

EMOM*5:

  • 3 FS @ 90% 1RM

W/U2: Row 500m, 3-2-1 reps ea ex. Find working wts.

For Time:

  • Row 1,000m

  • 50 Russian Swings (Rx 24/16)

  • 40 AbMat Sit-ups

  • 30 KB OH Walking lunges (Max 2*20/14)

  • 20 Kipping Pull-ups

  • 10 Burpees

Cool-Down: 200m walk, wide-legged forward fold, vajrasana w/arms across, cat/cow

Endurance

Training for the Twin Cities 10-Mile!

AM: 20-30 minutes of drills, 5-6*600m w/easy 400m between

PM: do CrossFit

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