The end of another work week and the start of a very busy weekend - Friday is here. This week has been a challenge as we continue to learn new movements, get our bodies adjusted to increased work, and deal with everyday life. You are doing a great job and should be proud of yourselves. When others ask, say with pride, "I am a CrossFitter."
With Shawna's travels today I am making a small adjustment to the regularly scheduled workout. Let's get to it.
WOD:
- Warmup, 2 x 10
- WOD
- 15 - 12 - 9 reps for time:
- Flutter-kick (4-count)
- Burpee
- Rest 3 minutes
- Tabata Interval (20 secs on, 10 secs off x 8 rounds)
- Box Jumps
(Score the lowest round/highest round)
- Cool-down, Stretch/Yoga + 1 liter Water
For the box jumps, use the steps in the house or apartment complex. Or use the curb by the parking lot. Anything will work - it's the intensity, not the height.
Norm - you should be able to do the WOD minus the Box Jumps. Be careful with the Burpee in regards to your leg. If you feel like you need a sub, let me know. We can change it up for you.
That's it for today. I expect this workout to take no more than 20 minutes from the time you decide to start the warm-up to the end. Recovery might take a bit longer...
Post thoughts and time to comments.
Have fun. Be Safe. Eat well. Rest much. Hydrate often. DO WORK!
3...2...1...GO!
Coach
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