Warm-up:
500 Meter row
3-5 Minutes of focused stretching on the calves and achillies
3 Rounds:
P1: 30 seconds of single unders
P2: 30 seconds of broad jumps
Swap
Workout:
10 Minute AMRAP
24″ Box Jumps – Must step down every rep
Rest 10 Minutes
10 Minute AMRAP
Double-unders
Post total # of box jumps and double-unders to comments.
“Pull-Up Virtuosity: Part 1” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
Outlaw CrossFit Plans for the Open – video [wmv] [mov]
Kerri!
0600 Track Short Intervals
6 x 400m, rest 2:00, hold within 3-5 seconds
1:23, 1:19, 1:16, 1:15, 1:16, 1:16
Warm-up: 1 mi easy
Cool down: 1 mi easy
If anyone is feeling froggy, me and a few friends are training for McKay Hollow and are alternating between track intervals and hill repeats every Tuesday morning at 0600. We meet at Randolph Middle off Drake (NOT the new high school on Garth).
Box Jumps – 217 rx
Double Unders – 615 rx
Holy smokes, Kerri and Bryant – that is a lotta weight on those bars! Y’all go!!
134 box jumps, 135 double unders. Two of my biggest weaknesses!
131/200 rxd
Box jumps – 102
DU – 222
I have a nice war wound from the Box, got it around the 70th rep… at least it didn’t bleed till after the DU’s! I acctually enjoyed this one Jake – I look forward to seeing it again.
Box jumps = 190. Dunno why, but my lower back was not happy
DU = 473.
10min each in the “cone of suffering”, oblivious to the world outside a 3′ radius
183 / 386
Funny how difficult it became to swing the rope!
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