• Triangle CrossFit

At Home WOD: 3/18

Warm-up:

3 Rounds:

30 Seconds Samson Stretch

10 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups

200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)


Stimulus:

• Opportunity to practice pacing larger intervals

• Aim to keep the second 1 mile run within :10 -: 15 seconds of the first

• Your score will be 3 separate completion times (system will add together sum total)

• If you believe your mile time to be in the 9:00's or above, let's modify to 800m today and run hard

• 9:00 Time Cap on burpees


Workout:

"Mirror Effect"

On the 0:00 - 1 Mile Run

On the 10:00 - 100 Burpees

On the 20:00 - 1 Mile Run


"Mirror Effect" - No Running Option

On the Minute for as long as possible:

Minute 1: 5 Burpees

Minute 2: 6 Burpees

Minute 3: 7 Burpees

Continue to add 1 rep for as long as you can complete the burpees within the minute