Thu: Buddy-Buddy (CFNE)

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

1/11 – CF Open Registration begins TODAY!

Warm-up

Coach’s choice

Metcon

Buddy-Buddy (CFNE) (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups/Horizontal Ring Row

75 Bench Press (135/95)

100/70 Calorie Bike/Row

Athletes switch between Strict Pull Ups and Horizontal Ring Rows each round.

Mobility

T Spine Opener using Foam Roller

Foam roll lats.

Lax ball smash the pecs & shoulders.

Foam roll low back, hamstrings, and quads.

Metcon

Endurance Needs (Time)

Run 800 mile. Rest 2:1.

Run 400m. Rest 2:1.

Run 200m Rest 2:1.

Rest 5 minutes between sets.

Repeat for 3 total sets.

OR

Row 1k. Rest 2:1.

Row 500m. Rest 2:1

Row 250m rest 2:1.

Rest 5 minutes between sets.

Repeat for 3 total sets.

Once all three sets are completed ride the bike for 10 minutes maintaining 55 rpms gents and 40 rpms ladies.

Explosive Needs (Time)

10x200m sprints.

First 100m run at :12-:25 split, second 100m jog it out. Walk 200m.

Best performed on a track.

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