7 rondas de:
7 rounds of:
7 Hindu Push-ups
7 Jumping lunges each leg/cada pierna
7 Burpees
7 Knees 2 Elbows
7 Tuck Jumps
!
ENDURANCE TRAINING
Tabata
3+ horas antes de tu WOD de Fuerza y Acondicionamiento
3+ horas antes de tu WOD de Fuerza y Acondicionamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:
Elige UNA de las siguientes disciplinas:
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
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