W.O.D.: G S-INT Day 1 Week 7

STRENGTH:

ME: Sumo Deadlift

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 20:00min of:

25 - Sit Ups

21 - Push Press (75/55)

Run 400m

Post number of rounds to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 15-25 x 50m rest 0:45, hold within 3-5 seconds

Bike (TUE): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Row (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Ruck (TUE): 3-6 x 1k, rest 1:30, hold within 3-5 seconds

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 50m rest 0:45, hold within 3-5 seconds

Bike (WED): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.

CrossFit Endurance Swim & Performance Seminar, CrossFit Alexandria, Pineville, LA

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