2011
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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Warm Up: 200 free Work out: (all on an interval, remember if you do not make the interval increase or decrease the time you my need but limit your rest) 5X100 free (on a 1:30 interval) 5X200 CSS ( on a 3:30 interval) 5 X 100 free( on a 1:30 interval) 10 X 50 CSS […]
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2 Mile Run 50 Burpees 50 walking lunges 1 Mile Run 50 Burpees 50 Squat Jumps 800 M Run 50 Burpees 50 situps 400M Run
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