2011
Swim: Warm up: 500 free Workout: 5 X 200 ( 2:40 interval) 5X 50 ( :45 interval) 5 X 100 (1:20 interval) 5X 50 (:45 interval) Cool Down: 500 Free *** Notes: remember to adjust the interval to whatever your level is. But the interval works as follows : ie: finish the 100 free in […]
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4 Mile time run in boots and cammies (sub shoes and shorts if not available ) Then: (10 min rest) 10 Rounds: 10 burpee broad jumps 10 squat jumps 10 burpees (standard) 10 2 count jump lunges
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3 Rounds: 100 burpees 100 sit ups 100 squat jumps 1 mile run
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Run Swim Run: 3 mile run 1 mile swim 3 mile run Notes *** try to transition as quickly as you can , also fins are optional , but try to use them if you have them
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5 Rounds: 25 body blasts (burpee – pull up – knees to elbow) 25 squat jumps 800 meter run
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10 K run Then: Crossfit Cindy: AMRAP 20 min 5 pull ups 10 push ups 15 squats
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Swim Intervals: Warm up: 1000 meter CSS Work out: 10 X 100 Free ( 1:30) 5 X 200 Free ( 3:00) 10 X 50 Free (:45) Cool Down : 500 any stroke Notes: Remember you may adjust the interval just make sure it limits your rest to no more than 15- 20 sec*****, but if […]
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100 burpees 100 pull ups 2 mile run 75 push ups 75 jump squats 1 mile run 50 dips 50 – 4 count mountain climbers 800 meter run 25 dive bombers 25 – 2 count jump lunges 400 meter run
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10 Rounds : 100 M Bear Crawl 20 push ups 20 squats 20 situps 100 M Sprint
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5 Mile Run Then AMRAP 20 Min: 10 Pull ups 10 Burpees 10 2 Count Jump Lunges
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