CrossFit WOD

Tuesday
Movement Prep
Coach lead
- bounding prep
- hip mobility
- engine prep for machines
Strength & Conditioning
Metcon (2 Rounds for reps)
ECHO BIKE /Row
2 Sets
10/8 cal @ 65%
10/8 cal @ 75%
10/8 cal @ 85%
10/8 cal @ sprint

* Row is 12/9
Partner up and person 2 works during person 1s rest. each round is for time.
2 sets through if you do row this week you bike next.
Metcon
Metcon (Time)
AMRAP
100 D/us
10 Burpee box jump overs
24/20 Cal Bike
10 Burpee box jump overs
30/24 Cal Row
10 Burpee box jump overs
400m Run
Accessories
2 Sets
90sec Double kb wall sit
400m ski easy pace
90 ghd hollow hold
* improve on last week

SO YOU HAVE HEARD ABOUT CROSSFIT, BUT NOT SURE WHAT IT IS ALL ABOUT?

CrossFit is an evidence-based fitness program. Fitness is the ability to do real work.

CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM)performed at high intensity (@HI) in a communal environment leads to health and fitness.

*Copy Courtesy of CrossFit Inc

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