(Sorry, no 0730, 5pm or 6pm class today)

Warm-up + pistols

WOD

4 rounds

1 minute
air squats
1 minute
back extensions
1 minute
sit-ups
1 minute rest

Don’t forget to sign up for the Firefighter’s 5K run on June 12. Click here to register. This will be fun to do together.

Crossfit Endurance:

3+ Hours before or after gym wod, choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Remember to scale accordingly. Ex: Run or bike up an 800 m or 1/2 mile hill.