4×40 sec Tempo Jog at 120 BPM
In between each jog, perform one of the following running drills:
· High Knees
· Butt Kickers
Then: 1 x 2 Min Tempo Jog at 130 BPM
2 x 50m Wind Sprints
Skill: Bar Muscle Ups
Alternate Rowing or Airdyne 20 Calories
200 reps of running in place jumping rope with three burpess every time you mess up. Burpees performed before moving on to next movement.
Tuesday 2/12 Crossfit 915 East
4 ROUNDS: High Bar Back Squats (@ 65%)
at :00 5 squats
at :30 4 squats
at 1:00 3 squats
at 1:30 2 squats
at 2:00 1 squat
Bar is held on back during rest until last squat is completed.
Work with a partner rest while partner does his/hers.