4.23.19
CFE:
Short Intervals
For Time:
Short Intervals:
6 x 400m run easy pace (3 sec rest)
*2 additional 400m for full marathon training
Conditioning
Then:
3 Rounds:
10 OH box step ups, each (stay on squat on box)
10 ring rows
10 side to side alternating hanging knee raises (each)
CrossFit:
Conditioning
Boat Race
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
Core Accessory
3 rds for quality:
10 DB strict Press
15 GHD Sit Ups
20 banded good mornings