Call Us: (518) 459.4444

21
Apr

Sunday 042212

Link of the Day

gymnastics

Warm-Up:

Agility Ladder Drills

WOD:

I. AMRAP in 30 Minutes:

10 Left-Arm Russian Swings (53/35)

10 Right-Arm Russian Swings

10 Goblet Squats

10 Burpees

II. Accumulate 3 minutes in an FLR

Scaling options for all ability levels will be provided for by your coach

 

ACF Endurance Team:

1 – CrossFit WOD is still your number one priority.
2 – These should be hit Post WOD or at least 3 hours Pre-WOD
3 – The longer your race or goal, the higher the intervals you should hit.
4 – Ideally these are done on non-consecutive days.
5 – Saturday’s run will be at the Niskayuna Bike Trail with the Team.

Here are our 3 CrossFit Endurance WODs for the week:

Short Interval

4-8 intervals of:

400meters

*2 minutes rest between intervals

 

Long Interval

2-4 intervals of:

800 meters Time Trials

*5 minutes rest between intervals

 

Time Trial/Tempo (as team)

5K at 10K Time Trial Pace

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